Place the Rollga roller behind your back, just above the shoulder blades (your spine should be aligned with the center contour). Place your arms either supporting your head or extended out behind. Use your legs to push and roll from your shoulders to the middle of your back, roughly at your last rib, then return up towards your shoulders. Roll slow, this is about deep breathing and slow control. Do not press and hold tight spots. Do not roll your lower back, your muscles will tighten up to protect your spine in this region.