Rolled Towel Instructions for Midback

1) Roll up a bath towel into a firm "log". You can use rubber bands to secure it so it maintains its shape.

2) Place the rolled towel running up and down your midback stopping where the neck and upper back meet. Ideally, you want to do this on the floor. Lying with your knees bent tends to be more comfortable and I would suggest laying your arms out to the side to get a pec stretch as well.

3) It may feel a bit uncomfortable, but it should not be painful. If you experience any pain, do not continue. When you do stop, always roll off to the side rather than trying to sit straight up.

4) If you have any discomfort in your neck, you can place a pillow under your head for support.

5) For your FIRST time on the towel, do not go more than 5 minutes ... even if it feels good. You don't want to do too much too soon.

6) If you feel fine the next day after your first session, you can increase your time by a minute or two  - just assess how you are feeling during and after. Think of this as a marathon and not a sprint. Slow and steady is better than doing too much too soon.

7) You want to work toward an initial goal of 8-10 minutes because the ligaments and general structure of the spine will not begin to change until you reach a minimum of 8 minutes on a consistent basis.

8) Be cautious because as your neck starts to come back, your spinal cord may relax which create a general state of calmness. You DO NOT want to fall asleep in this position!

9) As you are able, you can increase the time to around 20 minutes maximum if you wish, but do it slowly and to your tolerance.

10) You can use the rolled towel daily, but I typically suggest 5 times per week as a goal. We want to aim for consistency rather than perfection.