Why We Must Foam Roll

Spinal Warm-Up

Hips & Back of Legs

All stretches take place on roller

• Hug Knees-Tick Tock Knees

• Wind-Relieving Pose - Supine Splits

• Supine Twist

• Happy Baby

• Butt Squeezes

• Down the Back of the Leg Snow Angles

Inner Thighs & Front of Legs

• Lying Prone on floor Half Frog on Roller-Bending, Extending, and Rolling

• Forearms Supporting, Lying Prone to the floor with Quads on Roller-Bending, Extending, Rolling

• Arms Supporting, Side of Hip on Roller-Squeezing & Releasing, Rolling, Bending and Extending

• Optional: Shins on roller, Arms Supporting, Rolling up and down the front of the legs while simultaneously working abdominals with Planking Knee Tucks.

• Sit in Hero's Pose, hands placed behind you to lift knees and stretch tops of feet and ankles. (option to sit on block)

• Recline back into Hero's Pose or take a Hurdler Stretch

Back & Chest

• Seated on roller Eagle Arms-bow forward 

• Fingers interlaced behind back heart opening stretch -bow forward

• Reverse Table Top

• Tricep Stretch

Psoas Release

• Lizard Lunge

• Pigeon

• Child's Pose

• Happy Baby

• Knees Tented -  Push thighs for traction