To begin Foam Rolling the back muscles:
- Start with your roller positioned beneath your mid-back. To provide your head with support, you can use your clasped hands to cradle the back of your hand. Alternatively, you can cross your arms over your chest, like a push up. Choose whichever feels right for you. Then, lift your hips up until they are no longer on the ground.
- Now, you’ll want to roll your body downwards. This will put the roller in direct contact with your upper shoulders. Make sure your hips never touch the floor.
TIP: You should definitely NOT use the roller on your lower back or neck. That’s best left to a professional masseuse. Rolling here will actually cause more tension and pain.