Benefit: Immediate relief from knots, kinks, and pains in the mid to upper back, shoulders, and neck region. Immediate and noticeable posture improvement.
Where to put it: Middle to upper back region
Instruction: Lay flat on the floor. Take the device, and place it under your middle back region. Lay back, and breath (Note: you may need a small pillow to support your head). You should feel your chest and shoulders start to open up. Adjust accordingly. To enhance the stretch, you can even put your arms above your head and let them fall backwards towards the floor at different angles.
Where to use it: Any flat area on the ground. Carpet works great, but feel free to experiment with different surfaces to find your favorite. (You can use a yoga mat to provide traction and add cushion if desired)
Duration: 5-10 min or as desired