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Technique

  1. Place your back on a foam roller.
  2. Slowly roll up and down to stretch and massage your spine.
  3. Also try adding some side-to-side movements to target different areas of your back.
  4. Relax into it and be mindful of how it feels; if you encounter an area that feels restricted or tensed, spend more time on that area.
Risks
  • Rolling directly on the spine (in the middle of the back) might create too much pressure on your vertebrae; avoid that area and focus on the sides of the spine.

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Muscles

Flexibility

Primary

  • Abs
  • Obliques

Secondary

  • Pelvis

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Equipment

Foam roller
Foam roller

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Appears in

Flexibility
Joint movements
Trunkextension
trains stretches
e035

Sphinx pose

Beginner
e05a

Sphinx pose leg flutters

Novice
e0tf

Assisted wrestler bridge

Novice
e0mn

High flying whale

Novice
e0mp

Wheel on foot

Intermediate
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