Also known as Foam Roll Erector Spinae or Lower Back Myofascial Release
| Main Muscle Targeted | Lower Back |
| Exercise Type | Stretching |
| Auxiliary Muscles Worked | |
| Equipment | Foam Roll |
| Mechanics Type | None |
| Exercise Level | Beginner |
| Applied Force | Static |
| Sport |
Male Version
Female Version
Male variant
Male variant
Female variant
Female variant
Instructions
1) In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.2) Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.