Foam Roll Erector Spinae (Lying on Floor)

Instructions

1. Sit on the floor and place the foam roller horizontally under your lower back.
2. Lean back, supporting yourself with your hands, and use your feet to slowly roll up and down the erector spinae along the spine.
3. Keep pressure on the muscles flanking the spine rather than directly on the vertebrae.
4. Pause on tight spots for 20–30 seconds.