Skip to content
Ways to Use
Your Ease Back Rollers
Ease Back Rollers are designed for deep muscle release, spinal decompression, flexibility, and pain relief. Here are the best techniques and exercises to maximize their benefits:
Spinal Decompression & Stretching
- 🔹Thoracic Spine Opener
Lay on your back with the Large roller positioned under your mid-back, arms extended, and gently arch backward to open up the spine.
- 🔹Full Spine Stretch
Use the large roller to stretch your entire back from the lower back to the upper spine, relieving tension and promoting better posture.
- 🔹Lower Back Release
Place the Medium or Large roller under your lumbar spine and slowly rock side to side for gentle decompression.
Myofascial Release & Muscle Recovery
- 🔹 Upper Back & Shoulder Blade Relief
Position the medium roller between your shoulder blades and roll slowly to release knots.
- 🔹 Lower Back & SI Joint Massage
Use the small roller on the lower back and sacrum area to target deep tension.
- 🔹 Hip & Glute Release
Sit on the roller, cross one leg over the other, and roll slowly to release tight glutes.
Core Strength & Stability Work
- 🔹 Plank Rollouts
Place your hands on the small roller and perform controlled rollouts to engage your core.
- 🔹 Leg Raises with Support
Use the medium roller under your lower back for assisted leg raises, protecting the spine while strengthening your core.
- 🔹 Balance & Stability Work
Perform side planks or bridges with the roller under your feet to challenge core engagement.
Lower Body Recovery & Pain Relief
- 🔹 Hamstring & Calf Massage
Use the Small Roller on your hamstrings and calves to release tightness after workouts
- 🔹 IT Band Release
Use the Small or Medium roller on the side of your thigh, rolling slowly from hip to knee.
- 🔹 Quad & Hip Flexor Stretch
Lie facedown with the roller under your quads and roll forward and backward to release tight hip flexors.
