How to do it
Set your knees to about 90 degrees with feet flat under your knees.
- 1
Lie down on the floor with the foam roller positioned under your middle back.
- 2
Place your hands behind your head to support your neck.
- 3
Lift your hips off the ground, engaging your core.
- 4
Slowly roll back and forth between the bottom of your rib cage and the top of your shoulder blades.
- 5
Pause on any tight spots for a few seconds, allowing the muscle to release.
Expert tip
Keep your movements slow and controlled, and avoid rolling over the lower back or neck as this can cause injury.
Common mistakes
- ✕Rolling up into the neck area
- ✕Dropping the hips to the floor mid-roll
- ✕Pulling the head forward with the hands