- Lie on the floor with the foam roll placed above the lower ribcage and below the start of the shoulder blades.
- Place arms across chest or behind the head for support.
- Raise the hips off the ground and rotate slightly to one side so that you are on the muscles and not directly on the spine.
- Slowly roll up to the top of the shoulder blade.
- If any knots or tender spots are identified, hold for 30-90 seconds.
- To reduce pressure, let hips drop to ground during release.