Sit on the floor and plant your feet, with your knees bent at a 90-degree angle. Place the BLACKROLL® beneath the lumbar spine, just above the waistline in the lower back and lower your upper body backwards onto the BLACKROLL®.
Lace your fingers behind the head and lift your buttocks. Slowly roll back and forth between the waistline to the tips of your shoulder blades by bending and straightening your legs. Remain on hotspots for about 15 seconds.