Foam Rolling The Erector Spinae/Upper Glutes - Video

Use a foam roller that is condensed foam all the way through, NOT one that is hollow in the middle resembling a pipe as this might be too firm. Position the foam roller on one side of your back so you are facing down to the floor by your hip - in the above video the foam roller is placed on the right side of his back and he is looking down to the floor by his right hip. DO NOT place the foam roller so it covers both sides of your back, so you are lying on your back, facing directly up to the ceiling. Once the foam roller is positioned on one side of your back, bend and straighten your knees so the foam roller can massage the muscles at the side of your spine and the upper part of your glutes.