- Lie on your back and place the foam roller under your upper back, just below your neck.
- Keep your hands behind your head.
- Use your legs to roll the foam roller down to the middle of your spine.
- Roll it back up to the top.
- If you find a section which is tighter than the rest of your spine, spend more time rolling up and down over this section.
Be careful if you have loose clothing on, to make sure it doesn’t catch.