Foam Roll Spinal Erectors

How to perform it

Step-by-step instructions

1. 01Lie on the roller with it positioned slightly to one side of the spine and keep your knees bent with feet planted.
2. 02Support your head and use your legs to control the pressure and movement.
3. 03Roll slowly along the muscular column beside the spine, staying off the vertebrae and lower ribs.
4. 04Use short passes, pause on tight sections, and keep your abdomen lightly braced as you breathe.
5. 05Shift carefully to the opposite side and stop if the pressure becomes sharp or radiates.