Sit on the floor with your knees bent, feet flat, legs hip-width apart and a foam roller on the floor behind your back (not pictured). Lean into the roller with your lower back as you place your elbows (bent at 90 degrees) directly underneath your shoulders. Keep the shoulders relaxed away from the ears. Allow the weight of your body to relax onto the roller.
Breathe steadily as you shift your weight forward and back, allowing the foam roller to move up and down on your lower back. Repeat several times and notice as tension leaves your back.
As you move the roller up and down by shifting your weight forward and back, find tight and sore areas of your back and hold those positions to help decrease tension. Keep your abdominals and glutes engaged and your shoulders away from your ears.
Muscles Released: Lower back