February Pilates at Home: Move of the Month – Spinal Release on a Foam Roller

February has a habit of leaving us slightly folded in on ourselves. Between damp weather, heavy coats, and long hours at screens, it’s no wonder our spines and chests start to feel stiff, tight, and a bit fed up. That’s why our February Pilates at-home move of the month is a firm favourite at BodyRight: spinal release on a foam roller.

Here’s Chloe, one of our Pilates instructors and Physios, enjoying this gorgeous release for the spine and chest — and it really is one of those movements that feels good almost straight away. It’s particularly helpful after a day of sitting, driving, or hunching over a laptop pretending your posture is still “excellent”.

Simply breathing and relaxing onto the foam roller encourages gentle extension through the thoracic spine (the mid-upper back that loves to stiffen in winter), opens the chest, and allows the breath to move more freely. It’s simple, supportive, and kind to the body — exactly what February calls for. As you get confident 

How to Do a Spinal Release on a Foam Roller

Start by placing your foam roller lengthways along the mat. Sit at one end and slowly lower yourself back so the roller supports your spine from your pelvis up towards your head. Your knees can be bent, feet resting comfortably on the floor.

If your neck feels unsupported or uncomfortable, place a cushion or a rolled towel under your head and neck so you feel fully supported. Comfort is key here.

Once you’re settled, allow your arms to rest wherever feels natural and take a few slow breaths. Remember: never push into pain — this is about release, not forcing movement.

Option 1: Simply Rest and Breathe

Stay still and focus on slow, deep breathing. Let the chest gently rise and fall with each breath, allowing gravity and the roller to do the work. This option alone can feel incredibly restorative, especially if your body is tired or tense.

Option 2: Gentle Side-to-Side Release

If it feels comfortable, you can introduce small movements by slowly rocking your body side to side on the roller. Keep the movement subtle and controlled, allowing the muscles along either side of the spine to soften and release. Think “massage,” not stretch.

Option 3: Arm Circles for Chest Release

To increase the chest and shoulder release, begin gentle arm movements in rhythm with your breath. You might make small arm circles, allowing the shoulders to open and soften as the arms move. Keep the breath slow and steady, letting it guide the pace.

Option 4: Let the Arms Conduct the Breath

This is a beautiful way to deepen both movement and breathing.As you inhale, slowly take the arms back behind you, opening through the chest.As you exhale, bring the arms out to the sides and then forward by your sides.

Imagine your arms gently conducting the breath, setting a calm, unhurried rhythm. Move slowly, smoothly, and only within a range that feels comfortable.

A Few Important Reminders

This is a supportive, relaxing movement — not a stretch to push through. Use props as needed, move slowly, and always stay within pain-free range. If anything doesn’t feel right, simply return to stillness and breathing.

At BodyRight Physiotherapy & Pilates, we love sharing simple, effective movements you can do at home — especially during winter when bodies need a little extra care. This spinal release is perfect as an evening wind-down, a break from screen time, or a gentle reset after a long day.

So if February has you feeling slightly hunched, compressed, or in need of a breath of fresh air (even indoors), roll out your foam roller and give your spine and chest some well-deserved space. Your shoulders, neck, and breathing will thank you — and spring will feel just that bit closer.