Im a big fan of foam rolling!
After you get the hang of it, foam rolling can be an excellent part of your daily/weekly maintenance program.
Start of by sitting on the roller, I prefer to cross my arms as I feel it gives you a more effective stretch as well as helping to support your body weight on the roller.
Gently roll back and forth whilst slightly rotating your upper body from side to side, this will also help target your bigger muscles of your middle and upper back, and your intricate smaller muscles which can sometime be hard to penetrate.
I typically spend at least 10 minutes on the roller 2-3 times per week,give it ago today and make it part of you’re weekly maintenance program.