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To begin, lie supine with the roller positioned in the center of your back and roll upward, reversing direction when you attain armpit level. To enhance the usefulness of rolling the thoracic backbone, you want to get the scapula out of the way by hugging your self. After about ten passes or so, return to the initial position and fall your butt to the floor. This time, interlock your fingers behind your head and pull the elbows together.
