using a BLACKROLL
This is a combination of the two most effective exercises to mobilize your back. Make sure to always start mobilizing your back in flexion before you start mobilizing in extension.
When mobilizing in flexion, engage your abdominals at all time.
When mobilizing in extension, it is important to take your time and feel the release of the soft tissues while you roll.
Blackroll – the Blackroll is a great fascial roller that should be found in every dancers bag. This tool makes daily „self-myofascial release“ an easy task. Some dancers prefer the Trigger Point Roll over the Blackroll because it offers a bit of cushioning. This can be helpful for very thin dancers that feel discomfort on the spinal processes when rolling out the spine.