Begin with the foam roller placed under the shoulder blades. Engage the core, to use the abdominals to prevent over arching (lordosis) of the lumbar spine and shortening of the Erector Spinea group in this position. Interlace the fingers behind the head to reduce over activity in the front of the neck (deep neck flexors). Roll the mid to upper thoracic spine over the foam roller a few times. Then find a particularly tight segment and lower the hips to the ground while arching the upper torso over the foam roller. Once content, raise the hips and the head and roll again, before finding another tight segment and repeating.