Move your body slowly up and down-using your heels against the floor, and side to side so that the ball massages any areas of muscle tightness (avoid your spine to prevent injury-muscles only).
Ideally you are relaxing and letting your body weight provide the pressure required to squish The Purple Pod a little but not so that you're feeling pain. Just a few minutes-usually 5 min of rolling when you first start out is sufficient. Do not over do this or you could aggravate the muscles and make things worse. The more consistent in days you are the better you will feel and then you can slowly increase the time. I do not suggest more than 15min at a time.