So I'm going to show you how to foam roll to improve posture. Unfortunately a lot of us are rounded forward from sitting a computer desk all day. So the first thing you want to do is go for the upper traps. You could put the roller on the top of your back. You roll gently from left to right, kind of feeling out where about you feel the most tender spots. Roll this area pretty thoroughly. I would say one to two minutes. After you're done there, you could kind of, you have the option of also turning it vertically like this. This will get more rhomboids.
You're going to put the roller kind of sitting on your glute, and you're going to allow yourself to lie back, again kind of shifting your weight from left to right, hitting more rhomboids, more mid-back, and also your lower back. When it comes to posture, everything's kind of connected. So the more muscles you get in your back, in your upper back, in your traps, and also your pecs, the better this is going to be for your posture. For your lats, which are also a main component when it comes to your posture, move your arm up just like so. And roll left, kind of more forward here, and then back under the armpit area and the side of your back. After that, I would recommend you roll your pecs as well. And with that you can get more deeply if you use a softball or a lacrosse ball. And you could use a wall to lean against, or you could also do this against the ground. With consistency and hitting all these muscles, your posture will improve over time.