Demonstration
Instructions
- Keep the pressure comfortable. Do not force the neck.
- Do not try to achieve a complete release in one session. Aim for some release, observe how your body responds, and repeat the exercise the next day rather than doing too much at once.
- For the mid and lower back, use a foam roller with a central indentation. Roll and massage the muscles on either side of the spine, but avoid direct pressure on the spine itself.
Stop if this produces sharp, rapidly increasing, or unfamiliar symptoms.