Roll: Keeping your core muscles tight, slowly roll forward and back so that the roller moves up and down between the middle of your back and the top of your shoulder blades.
Roll: Roll up and down so the roller moves from your armpit to just above your waist. Once you're finished, switch positions to work your left side.
Start: Lie face down with the roller positioned directly under your thighs. Bend your elbows so that your forearms are flat on the floor to support your weight - your feet should be suspended above the floor as shown.
Roll: Keeping your abs drawn in and core muscles tight, use your arms to gently roll your body forward and back to move the roller up and down from your pelvic bone to just above your knees.
Start: Position your left hip against the broad side of a roller on the floor. Cross your right leg over your left as shown, and put both hands on the ground for support.
Roll: Using your left arm to assist the motion, roll your thigh back and forth over the roller from just below your hip to above your knee. Continue rolling for the allotted time, then switch positions to work your right leg.
Start: Sit on the floor with your legs straight. Extend your arms to lift your glutes, place the broad side of a foam roller under your butt, and bend one leg and angle your body so one cheek bears the brunt of your weight.
Roll: Move your glute back and forth across the roller (keep in mind that the range of motion will be small). When your time is up, shift your weight to the other side and repeat.
Roll: Slowly roll forward and back to move the roller up and down from just below your knees to above your ankles.
Roll: Shift your weight forward, bringing your shoulders in front of your hands, to move the roller from your ankles to just below your knees.
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Body Fit by Lynette
1304 Adams Avenue
La Grande, OR 97850
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La Grande's Certified Fitness Trainer since 2004
ISSA Fitness Trainer
ISSA Specialist in Exercise Therapy
NESTA Lifestyle Fitness Coach
NESTA Fitness Nutrition Coach