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Preparation:
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Position yourself seated on the ground with the foam roll behind you.
Slowly lean back until the back muscles are rested comfortably against the foam roll.
Movement:
Roll up and down the back muscles by slightly lifting your butt from the floor.
Slowly inch your lower half away from the roll to move upward, stopping along the way if a "tender spot" is found.
If a “tender point” is located, stop rolling, apply downward pressure and rest on the tender point until pain decreases.