STARTING POSITION lying on Foam Roller, imprinted
position, hands on mat, legs tabletop, laterally rotated,
heels together, toes apart; INHALE prepare
bEnd & STrETCh
Complete 5-8 repetitions
EXHALE extend legs out on a diagonal
INHALE return
MErMAId
Complete 3-5 repetitions on each side
STARTING POSITION
seated on mat,
roller to one side, legs in mermaid position,
(legs to one side, front foot against back knee)
pelvis and spine neutral, one hand on roller,
other hand by side
INHALE
reach arm overhead
EXHALE
side bend torso toward roller
pressing out
INHALE
return to vertical pulling roller in
EXHALE
lower arm
knEE STrETCh
Complete 3-5 repetitions on each side
STARTING POSITION
hands on mat, one knee on
roller slightly behind hip, other leg stretched
out inline with torso, pelvis and spine neutral
6
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INHALE
prepare
EXHALE
keep free leg
staight and flex knee
and hip pulling roller in
INHALE
press roller out
