One of my favourite ways to use a #foamroller: to open the mid-spine in order help mamas relieve low back & shoulder/neck pain.
My lovely client, Kelly, is keeping her tailbone heavy on the floor so her bum doesn't lift off the floor or tuck under. She is also exhaling as she drapes back over the roller, keeping her lower back as neutral as possible and focusing on keeping the movement just through the mid- & upper back as much as possible.
Start with the roller sideways under the shoulder blade area, exhaling to drape back & inhaling to rise and relax the ribs down (👉🏼note this is not an "ab crunch" on the roller so we don't rise any further than we need to align the ribs and hips to the same level; think of it more as a "crunch" for your mid back, exhaling to curl back & inhaling to relax forward).
Spend a minute or two curling back & forth in the first position, then move the roller a little lower down your back, just an inch, and spend a moment or two there. Move down again. Expect it to be less comfortable as you move down from the upper back to the mid-back. 😬👍🏼
Pregnant mamas & mamas with #diastasisrecti should consult a qualified trainer or coach to help implement this move as it could strain the abdomen IF done incorrectly over time. When done properly it's magic for your back! 👌🏼💕 xo