Lay down with the foam roller under your arm pit. Using your arms for support, increase the amount of pressure on the muscle until you feel a manageable level of tenderness.

Then, roll the length of the muscle to about mid rib area at about 1 inch per second looking for the most tender area. Once you've found the most tender area, hold the position and pressure there for the recommended time. Maintain posture throughout.

Repeat on the other side. Avoid continuous movement, letting the head fall forward or holding your breath.

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