How to do it
Lift your hips slightly off the floor to increase the rolling pressure.
- 1
Sit on the ground with the foam roller behind you.
- 2
Lean back so that the foam roller is positioned under your shoulder blades.
- 3
Support your head with your hands and keep your elbows wide.
- 4
Slowly roll back and forth to massage the muscles around your shoulder blades.
- 5
Pause on any particularly tight spots for a few breaths before continuing.
Expert tip
Keep your movements slow and controlled to maximize the stretch and avoid rolling directly over your spine or neck.
Common mistakes
- ✕Letting the head drop backward off the roller
- ✕Bringing the elbows in tight instead of wide
- ✕Rolling too quickly past the tight spots