Place a foam roller on the floor length ways and lie on top of the roller with it running down the centre of your spine.
Bend your knees and find the neutral position on the roller.
Holding this position, raise your arms up towards the ceiling.
Your palms should face in towards one another and fingers should point to the ceiling.
Move your arms in opposite directions, dropping one arm up above your head and the other back down to your side.
Simultaneously lift both arms back up to point to the ceiling and switch positions, dropping one up above your head and the other down to your side.
Continue this motion at a steady speed.
Ensure your upper and lower back do not move from the neutral position.
It helps to tighten your abdominal muscles to control this.
