INSTRUCTIONS:

▪️ Sit on the floor with your knees bent. Place a massage roller behind you.

▪️ Cross your arms and “hug” your shoulders by pulling your shoulder blades forward and rounding your upper back.

▪️ Lean back and lift your pelvis off the floor.

▪️ Slowly slide onto the roller until it reaches the top of your shoulder blade.

▪️ Slowly return your body in the opposite direction until the roller reaches the middle of your back.

▪️ Perform 20 repetitions.