HOW: Place a rolled up towel roll, shirts, or any other fabric. The goal is to make a ‘fulcrum’ that we can use to mobilize your mid back similar to a foam roller. Place the object in your mid back and drive the upper half of your back “over” the object while exhaling. Move the object to different areas of your mid back to mobilize multiple segments.
FEEL: You should feel moderate amounts of pressure in your mid back. If you feel a “pop”, that is totally normal and okay.
COMPENSATION: Do not put the object on your lower back, just your upper back. Keep your core engaged and do not overly arch in your lower back.