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Foam Roll Erector Spinae
- 1 - Place a foam roller on the floor and sit in front of it with your knees bent and feet flat on the ground.
- 2 - Lean back and position the foam roller horizontally across your mid-back, just below your shoulder blades.
- 3 - Support your head with your hands behind your neck and lift your hips slightly off the ground.
- 4 - Slowly roll up and down along the length of your erector spinae muscles, from your mid-back toward your lower back.
- 5 - When you find a tender or tight area, pause and hold for 20-30 seconds, breathing deeply to allow the tissue to release.
- 6 - Continue rolling for 60-90 seconds, covering the full length of the muscle on both sides of the spine.
- 7 - Avoid rolling directly over the lumbar vertebrae or tailbone; keep the focus on the muscle tissue alongside the spine.
