How to do it
Slide your feet toward your hips to increase pressure on the roller.
- 1
Lie down on the floor with your knees bent and feet flat.
- 2
Place the foam roller under your lower back.
- 3
Gently roll back and forth across the foam roller, supporting your head with your hands.
- 4
Pause on any particularly tight spots for a few seconds, allowing the tension to release.
- 5
Continue for 30 seconds to 1 minute.
Expert tip
Keep your movements slow and controlled, and focus on breathing deeply to help relax the muscles as you roll.
Common mistakes
- ✕Hyperextending the spine over the roller
- ✕Head dropping back without hand support
- ✕Rolling past the lower back onto the ribs