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A brief breakdown of how to progress your myofascial release work (foam rolling) to target the SI Joint (Sacral-Iliac) at the base of the spine safely.

Begin by placing the roller underneath the base of your Lumbar spine, using your feet to elevate the hips and slide it underneath. Gradually bring the legs up into the air one at a time until they are tucked in on top of the roller - you can use your arms to take pressure off the back and support yourself also.

Start to rock the legs from one side to the other, taking your time and working through a range you are comfortable with and can control; you don't want to feel as though your upper back is coming off the ground.

Aim to focus the pressure on either side of the spine, working through the muscle tissue that lines the top of the pelvis, looking for areas that are noticed to be more 'sensitive' to pressure.

When controlling back down to the floor, place ONE LEG down first on the ground to take load on to it, before bringing the other leg down to match.