This technique will reduce tension and improve range of motion throughout your spine by its effects on the nervous system.

Start by bending your knees and placing the foam roller at the bottom of your rib cage. Then lift your hips, support your head and roll from the bottom of your ribs to the top of your shoulder blades for 30-60 seconds. Then to work the lumbar spine, place the foam roller at the bottom of your rib cage, lift your hips, bring your arms in front and roll to the bottom of your spine for 30-60 seconds.