How to: Foam Roller Back Stretch
Step 1: Sit with your heels planted on the floor and the roller beneath the middle of your back. Lie back onto the roller so that it is just below your shoulder blades. Clasp your hands together and lightly cradle your head.
Step 2: With your chin tucked in, slide up and down the roller, from your neck down to the level of your lowest ribs, but do not go too low into your lumbar spine. Repeat the exercise for at least 30 seconds.