HOW: Place the foam roller perpendicular to your spine onto a segment which you want to work on (personally I like to work from bottom to top). Now elevate your arms as far back as you can-in an attempt to touch the floor. This movement is very similar to a wall angel. Spend a few repetitions on each segment-then move up toward the next.
FEEL: You will feel this in the middle of your back, specifically the area that is hinging over the foam roller.
COMPENSATION: Don’t allow your but to come off the floor or your ribs from flaring out this is typically due to compensation from your low back!