For Part 1:

1. Hips and feet remain on the floor.
2. Foam roll is placed at the mid-back as shown above.
3. Hands support the head.
4. Gently rock back as shown below (the foam roll does not move).
5. Repeat 10 times.

For Part 2:

1. Begin with A) your feet flat on the floor; B) knees bent; and C) foam roll at the top of your back.
2. Cross arms over chest.
3. Slowly extend your legs and roll towards the head end as pictured below (keep your back straight and do not roll into the lower back section).
4. Repeat 10 times.