Lie with a foam roller across your mid back, knees bent, hands supporting the head. Drape the upper back over the roller and breathe, then shift the roller a few centimetres and repeat at the next level.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
5 to 8 breaths at each of 3 or 4 positions along the mid back.
Keep the low back neutral rather than arching over the roller, and stay off the neck and low back. Clear it first if you have osteoporosis.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.