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Here's how to use the Yoga Foam Roller, I hope it helps.
specific use
Purpose: To increase the flexibility of the thoracic spine, which is useful for people who often hold their chests.
How to do it: Place the Yoga Mat Foam Roller on your upper back, lie flat on the foam roller, balance your feet with your hands behind your head, and roll the Yoga Rolls slowly on your upper back, especially near your shoulder blades.
Purpose: To relax the piriformis and gluteus medius
Action essentials: Put the foam roller on one hip and the other foot on the thigh on the side to be released, keep the balance on the hands and feet on the release side, and slowly roll the foam roller around the buttocks to achieve a relaxing effect.
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