Mid Back

Woman using the F&R on her back

Starting with the hips on the ground and using your arms for support, lower your back body on the F&R, placing it perpendicular to the spine. Roll from the waistline to the upper back to release tension. You can add rotation to these movements, to better access the QL (quadratus lumborum) muscles near the low back, and the lats (latissimus dorsi), the large, wing-like muscles the span the back.