How to do it
Exhale slowly as you rotate to allow deeper spinal movement.
- 1
Start in a kneeling position with the foam roller in front of you.
- 2
Place your hands on the foam roller and extend your arms.
- 3
Lower your torso towards the floor, hinging at the hips.
- 4
As you roll the foam roller away from you, rotate your upper back to one side.
- 5
Hold the stretch for a moment, then return to the center and rotate to the other side.
Expert tip
Keep your core tight throughout the movement to stabilize your lower back.
Common mistakes
- ✕Rotating mainly from the lumbar spine
- ✕Bending the elbows as the roller moves away
- ✕Rising up from the hip hinge during rotation