How to do it
Position your feet shoulder-width apart to create a stable base.
- 1
Lie on the floor with the foam roller beneath your upper back.
- 2
Bend your knees with feet flat on the floor.
- 3
Place your hands behind your head or cross them over your chest.
- 4
Lift your hips slightly off the floor.
- 5
Roll from the mid-back to the base of the neck.
- 6
Keep your core engaged and maintain a neutral neck position.
Expert tip
To increase the stretch, extend your arms overhead while rolling.
Common mistakes
- ✕Rolling onto the cervical spine
- ✕Lifting the hips too high off the floor
- ✕Tucking the chin tightly toward the chest