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.
Outstretch your lower arm.
Position the roller under your triceps, just above your armpit.
Leverage your core muscles to maneuver yourself back and forth over the roller, moving the roller back and forth between your elbow and armpit. Bend your elbow if you want a more intense release.
Perform approximately 10 complete rolls (back and forth).
