FOAM ROLLER MASSAGE: SPINAL EXTENSORS

STARTING POSITION:

Lie on your back on a foam roller. The roller should be under your spine and head. Contract your pelvic floor and core.

MOVEMENT:

Slowly roll the foam roller through your back.

TIPS: The pain of the exercise should be between 3-7 in a 10 scale. Avoid the direct contact between the foam roller and bone surfaces.