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Foam Roll Erector Spinae
- 1 - Place a foam roller horizontally on the floor.
- 2 - Lie down on your back with your knees bent and your feet flat on the floor.
- 3 - Position the foam roller under your upper back, just below your shoulder blades.
- 4 - Cross your arms over your chest.
- 5 - Lift your hips off the floor by pushing through your feet.
- 6 - Using your legs, gently push your body up and down the foam roller, rolling it along your erector spinae muscles.
- 7 - Roll the foam roller up and down your back, focusing on any tight or tender spots.
- 8 - Perform this rolling motion for about 1-2 minutes.
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