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Lay back over the roller with it at the top of your low back (think of an imaginary line going straight through your belly button to find the spot). Relax over the Helix for 10–20 seconds, and then move it down 1–2 inches at a time toward the top of the pelvis.
Lay back on the roller positioning it just above your pelvis and roll back and forth in 6-inch movements, working all the way up to the top of the ribcage.
Lay back on the roller, positioning it just above your pelvis. Slide your heels up to create a 90-degree bend in your knees. Rotate both knees to the left until they touch the floor and then repeat on the right. Move the roller up 2 inches and repeat, working your way up the back.
Hold one side of the roller and roll your whole body halfway onto one side. Push through your heels and make small 3-inch motions back and forth, working from the top of the neck to the bottom.
Lay facedown and roll halfway up onto your side. Extend your lower arm and place one side of the roller under it. Roll back and forth in 6-inch movements, gently massaging the muscles on the outside of the shoulder. Work up pressure slowly through multiple sessions.
Sit down with your torso leaned back and your hands behind to support. Place one side of the roller below one glute and roll back and forth, rotating the torso to access different areas.
Sit down with your torso leaned back and your hands behind to support. Place one side of the roller under your leg, just forward of the sit bone. Raise your non-working leg up so the knee is bent at 90 degrees. Push back and forth with the heel, making 4-inch movements and working slowly toward the knee. Raise your torso vertically to intensify.