Instructions:

1. Start by sitting on the ground with your legs extended in front of you.
2. Place the roller perpendicular to your body, just below your glutes.
3. Slowly roll your body backwards, allowing the roller to move up your back.
4. Continue rolling until the roller reaches your upper back.
5. Pause for a moment, then slowly roll back to the starting position.
6. Repeat for the desired number of repetitions.