This exercise will help reduce low back pain while improving lateral extension and rotation.
IMPROVES: Trunk rotation, lateral extension
1. Lay on a foam roller positioned below your ribcage and above your hipbone.
2. Roll your side, twisting your torso over the roller. Smash your high glute, quadratus lumborum (QL) and oblique.
3. For a more intense rolling session, extend your arm further overhead to stretch the tissue while rolling.
Use this mobility exercise to take care of your back. Mobilizing this area will give slack to your other problem areas. Kelly Starret recommends using a rumble roller, but a lacrosse ball or other tool that allows you to dig into the tissue will work.
Credit: Becoming a Supple Leopard, Kelly Starrett MobilityWOD.com