Thoracic Spine: Starting at the top of the shoulder blades, roll in small section up and down the upper and mid back. Rotate upper body slightly to one side to increase the intensity on that side. Be cautious in the lower rib cage (floating ribs), try to avoid this area with the roller, and support your head.
Glutes: Seated on the foam roller with one arm supporting the upper body, roll up and down from the “sit bone” to the top of the hip, rotate hips from side to side to get all aspect of the glutes. Roll directly on to the side to target the deeper hip muscles.
Lats and Rotator cuff: Rotating from the upper back position on to the shoulder blade (rotator cuff) and then on to the under arm (Lats). Roll in small section from the armpit down the outer edge of the shoulder blade. Roll side to side will increase the intensity. Be cautious of the lower rib cage (floating ribs).
Glute/Piriformis: Seated with one foot crossed over the opposite knee, slowly roll the glute of your crossed leg. Support your upper body with one or both hands behind you. Maintain a neutral spine position and engage your core.
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