An exercise with roll.

As you can get his in sport s markets, or fill in sand in two l. bottle of plastic, and lie on spine for face up, bended legs in knees, and roll put under shoulder blades, and roll on his by spine middle, as in trigger point finding, stopping transferring and rest on such point,till ache stopping, for 40 sec, doing for 2 minutes.
A lie on floor, face down, hands bended in elbows, supporting in floor, roll lie on a belly low, as a quadriceps muscle finding on roll, roll his from a pelvis till knees, buttocks straining, as spine low does not over strain, as in trigger point finding , you are stopping transferring, and resting on such point, till ache stopping, for for 40 sec, doing for 2 minutes.

Sit on roll, hands in support back for spine, hands stretched, roll on his, transferring till knees, as in trigger point finding stopping you are transferring and rest on such point, till ache stopping, for 40 sec, doing exercises for 2 minutes.

Lie on roll on right side , bended in elbow right hands supporting in floor, left lie for body along, or on waist, left leg added through right and supporting in floor.

Rolling for roll on hip till knee, in a trigger point finding, stopping you are transferring, and rest on such point, till ache stopping , but for 40 sec, doing for 2 minutes.