Begin lying on your back on the foam roller, with the roller placed horizontally across the shoulder blades, the knees bent and feet planted. Place the finger tips behind the head with elbows open wide. Engage the abdominals and pull the ribs together to find a straight spine and abdominal engagement. Tuck the chin towards the chest and round the spine, bringing the elbows together in front of the face. Extend the spine and open the elbows to return to the starting position. Complete 10 repetitions.

Begin lying on your side, with the bottom arm extended overhead and the thumb pointed straight up. Place the foam roller perpendicular to the body, a few inches below the armpit. With the top hand placed on the foam roller, rotate the torso towards the floor approximately 30 degrees, then slowly rotate the torso in the opposite direction, allowing the chest to open up toward the ceiling. Repeat slowly, 8-10 times, then pause in the position that feels most intense. Stay and breathe for 30 seconds.

Begin lying on your stomach with the foam roller placed diagonally under one side of the chest, near where the upper arm meets the torso. Reach arm on the foam roller straight forward, then pull the elbow back towards the hip. Keep the forearm parallel to the floor. Repeat 8-10 times on each side, then bring the arm into position where the pressure of the roller feels most intense. Pause and breathe 30 seconds.

Begin on hands and knees. Walk the hands forward, and lower the chest to the floor, keeping the hips over the knee. Feel the stretch in the upper back and behind the shoulders. To return to the starting position, slowly lift the chest and walk the hands back under the shoulders. Hold the stretch for 30 seconds.

Begin lying on left side with the left elbow stacked under the left shoulder, forearm perpendicular to the body. Bend the left knee 90 degrees, keeping the shin on the floor, and extend the right leg. Lift the hips and hold for 4 seconds, then slowly lower the hips back down to the floor. Complete 2 sets of 12 repetitions on each side.

Hinge forward at the hips, so the spine is about parallel to the floor. Raise the arms until they are in line with the spine, squeezing shoulder blades down and back, keeping the thumbs pointed up to the ceiling. Slowly lower the arms. Complete 2 sets of 10 repetitions.