Instructions:
- 1Sit on the floor with legs extended and with a foam roll placed horizontally behind your lower back.
- 2Lean back onto the roll, supporting your weight with your hands placed on either side of the roll.
- 3Slowly roll down, exhaling as you go, until the roll is positioned in the middle of your back.
- 4Stay in this position for a desired time, focusing on letting your shoulders drop towards the floor.
- 5Roll back to the starting position, inhaling as you go.
Tips:
- Always move slowly and controlled to avoid injury.
- Focus on your breathing, exhaling as you roll down and inhaling as you come back up.
- Make sure your spine is aligned with the roll.
- If you feel any pain, stop the exercise immediately and consult a trainer or doctor.