Sit on the ground in front of the foam roller and lean back across the roller so it's positioned under your mid-back, perpendicular to your torso. Once you feel comfortable, press through your feet and lift your glutes off the ground so you're balanced on your feet and the roller. You may want to position your hands behind your head to support your neck and prevent neck strain.
From this position, use your feet to pull your torso down as you roll over the top of the roller, enjoying a massage between your mid- and upper back. Once the roller reaches your upper back, just at the nape of your neck, reverse the movement and use your heels to push your torso away as you roll over the top of the roller until it reaches your mid-back. Continue rolling up and down for a total of about 10 to 12 passes.
Sit on top of the foam roller with your knees bent, your feet flat on the ground. Lean your torso back slightly and place your palms on the ground behind the roller for balance. Cross your right ankle over your left thigh, then shift your weight to the right so you're sitting on your right glute, your left glute lifted off the roller. From this position, use your palms and feet to help you roll up and down over the roller, massaging your right glute. Move slowly, and if you find a knot, stop and allow gravity to help loosen the tight spot. You can also shift your weight from side to side to target different areas of your glutes and hips. After about 10 to 12 passes on the right glute, switch legs and focus on the left glute.