Friday, February 6, 2015

Restoring Foam Roller Workout

The foam roller can be used to help restore balance to the body.  Most days we feel tightness in our shoulders, hips and low back.  The foam roll helps get the whole body moving while you decompress your spine.  It's one of my favorite ways to warm up prior to a workout or use right before bedtime.  Below is a workout designed to stretch out all your kinks while working your core as an added bonus (10-15 minutes):

  1. Lying on the Roll (whole spine on)
    1. Body Sways
    2. Puppet Arms/Scissors/Circles
    3. Curl Ups/Angel Arms/100s
    4. Single/Double Toe Taps
    5. Single/Double Leg Stretch
    6. Frogs/Heel Beats
    7. Dying Bug/Oblique Curl Ups
    8. Arm Hang in a Letter T stretch
    9. Field Goal Arms w/overhead Reach to Y shape
    10. Bridges
  2. Hips Elevated (w/Roll underneath)
    1. Passive Hip Stretch
    2. Frogs/Circles
    3. Scissors/Beats
    4. Bicycle/Helicopter
    5. Shoulder Bridge
  3. 4 Point Kneeling
    1. Cat/Cow
    2. Balance Stick/Plank
    3. Thread the Needle
  4. Seated Mermaids/Side Bends
  5. MELT Method on the Neck
    1. See video here

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