How to do it
Pause and exhale fully when you find a tight knot.
- 1
Lie on the floor with the foam roller positioned parallel to your spine.
- 2
Bend your knees with your feet flat on the floor.
- 3
Place your hands behind your head or along your body for support.
- 4
Roll slowly up and down the muscles that run along the sides of your spine.
- 5
Be careful not to roll directly on the spine.
Expert tip
Keep the pressure moderate; too much pressure on the spine can be harmful.
Common mistakes
- ✕Dropping the head back behind the hands
- ✕Bouncing rapidly down the muscle length
- ✕Rolling only along one side of the spine