Lie down on the floor or mat, and roll onto your side.
Bend one leg to be slightly behind you. Bend the other one forward.
Support your head with your lower hand and keep your elbow on the floor.
Raise your torso off the floor, and position the roller just below your arm pit.
Fold your upper arm onto your chest.
Leverage your core muscles to maneuver yourself back and forth over the roller, moving the roller back and forth between just below your armpit and the small of your back. For deeper massage reach your arm overhead on the side you are rolling on. Roll more onto your side when doing this.
Perform approximately 10 complete rolls (back and forth).