HOW: Get set-up with your butt supported on the ground with a foam roller supporting your mid back. The goal is to make a ‘fulcrum’ that we can use to mobilize your mid back. Position the foam roller in your mid back and drive the upper half of your back “over” the foam roller 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 foam roller on your lower back, just your upper back. Keep your core engaged and do not overly arch in your lower back.
