Side-Lying Lower-Back Foam Roller Release
mobilizelumbarintermediatepassive
1 × 20s per side
The posture scan does not measure thoracic kyphosis, lordosis, or flat-back posture directly. This exercise may still help mobility and strength that support overall alignment — it is wellness education, not a diagnosis.
How to do it
- Lie partly on one side with the forearm and feet supporting most of your weight.
- Position a soft foam roller on the muscular area just above the back of the pelvis and clearly below the lowest rib.
- Use the supporting arm and legs to apply only light pressure while making a very small rolling motion.
- Move off the roller before changing sides.
Form cues
- Do not roll directly over the spine, pelvis, lowest ribs or side of the abdomen.
- Use a soft roller and keep most of your body weight in the supporting arm and legs.
- Do not use this drill for unexplained flank pain or acute back pain.
- Stop for sharp pain, nausea, numbness, tingling or symptoms traveling into a leg.
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
Free · a quick assessment finds your starting point