Lay a 4 inch (10cm) diameter foam roller on the floor. Lie on the roller by placing the curve of your lower back on the roller. Bend your knees. Relax and feel the roller press into the arch of your lower back. This exercise helps to maintain your natural lower back curve (known as a lumbar Hyperlordosis) and can also improve mobility in your lower back.
Foam Roller Thread the Needle Thoracic Rotation
Go onto all fours on the floor, and place a foam roller to the side of your arm. Place the back of your hand of your opposite arm on roller, between your other arm and thigh. Contract your deep abdominal muscles by drawing the belly button towards the spine. Glide the roller away from the body as you rotate your spine. This exercise improves mobility in your spine.
Foam Roller Spine and Shoulder Stretch
Go onto all fours, and place your hands on a foam roller. Gently contract your deep abdominal muscles to maintain a neutral lumbar spine as your roll the roller forwards. Go as far as feels comfortable to create a stretch to the shoulders and spine.
Foam Roller Hamstring Stretch
Sit down placing a foam roller under your Hamstrings (back of the legs). Your feet should be off the ground, and you can balance using your arms. Roll the roller up and down your Hamstrings to create a stretch. You can cross your legs to emphasise the stretch on one side.