Preparation
1. Sit on the floor with foam roll placed behind the back.
2. Cross arms to the opposite shoulder to clear the
shoulder blades across the mid-back. Lie back on top
of the foam roll so that it is positioned under the
upper back.
Movement
3. Draw abs in and activate glutes.
4. While maintaining abdominal stability, raise hips until
unsupported.
5. Slowly move back and forth to find the most tender
spot.
6. Once identified, hold tender spot until the discomfort
is reduced by at least 75 percent.
7. Progress to the next tender spot and hold again.