We use one at BodyLab for mobilising the upper (thoracic) spine. It has a smaller diameter (11cm diameter x 30cm length) than the typical foam rollers and this allows you to moblise smaller segments.
You just need to lie on your back and place the roller behind the middle of your upper back (across your back).
Support your neck with your hands behind your head and then just relax your head backwards for 20-30 seconds.
Repeat on a few different spots.
Recommended courier bag for delivery (when you click CHECKOUT) – E60 Plastic A3 Bag.