Step 1 — Surface prep

Lay stretcher flat on a stable surface like the floor or bed.

Step 2 – Positioning

Center it on your back for targeted support along your spine.

Step 3 – Rolling technique

Ease onto it slowly to adapt your back to the stretch.

Step 4 – Stretching

Extend arms for a deeper stretch, releasing tension.

Step 5 – Exiting prep

Place your hands next to you on the surface for an easier transition when getting up.

Step 6 – Daily 10-minute routine

Use routinely for back pain alleviation and spinal decompression.