1. Set up
Place the Align Roller on the floor, rest your elbows on the padded supports, and grip the handles firmly. Position yourself on your knees with your spine neutral (not arched or rounded).
2. Roll forward
Slowly glide the roller forward, letting your torso extend while keeping your core engaged. Avoid collapsing your chest — focus on maintaining alignment from your head through your hips.
3. Control the movement
Pause briefly at a comfortable stretch, then let the automatic rebound assist you back to the starting position. Move smoothly — don’t jerk or rush.
4. Build consistency
Start with 5 minutes a day and increase gradually as your posture muscles strengthen. Over time, you’ll notice standing taller, sitting straighter, and reduced back or neck strain.