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Roller Dip

Sit with feet flat on the floor and knees bent, and place your palms facedown on a foam roller behind you, fingers facing forward.
Keeping your arms straight, raise your hips up off the ground.
Bend your elbows and lower your hips toward the floor, keeping your back straight.
Return to start.
That’s one rep. Do 10.

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Stomach Massage

Sit with knees bent and the balls of your feet on top of a foam roller, arms reaching out from your chest.
Keep your arms straight while you slowly lower your upper body toward the floor by extending your legs until they’re straight and your heels are resting on the roller.
Pause, then reverse to return to start.
That’s one rep. Do eight.

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Roll Up

  • Start by laying on your back with arms extended overhead and legs out straight.
  • Engage your abdominals to flatten your lower back into the mat.
  • Without using momentum, peel your spine off the mat, one vertebra at a time, pulling your navel into your spine.
  • Keep using your abdominals to sit all the way up and reach towards your toes, making a C-curve with your spine.
  • Slowly lower back down keeping your heels glued to the mat, and place one vertebra on the mat as you lay all the way back down, reaching the arms back overhead.
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The Saw

  • Sit right on top of your sit bones, and reach your arms out to the side, extending through your fingertips.
  • Imagine a string pulling you up from the crown of your head and rotate from your spine to the RIGHT.
  • Scoop your belly button in towards your spine as you start to reach your LEFT arm forward to your RIGHT foot.
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Single Leg Stretch

  • Lay on your back and bring your RIGHT knee in towards your chest.
  • Hold onto the knee with both hands, but don’t “pull” the knee into the chest.
  • Just use your arms as support. Extend the LEFT leg out so that it hovers over the mat a few inches (making sure your back doesn’t arch).
  • Lift your head and the chest off the mat and lengthen out through the crown of the head.
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Double Leg Stretch

  • Bring both knees in towards the chest so that the knees are directly over your hips.
  • Lift your head and your chest off the mat and position the hands on the knees.
  • Keeping the head and chest lifted, extend the arms overhead, keeping your biceps in line with your ears, and extend the legs out into a diagonal position to your point of control.
  • As you use the lower abdominals to bring the knees back into the chest, circle the arms around to lightly “hug” the knees into the chest.
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Single Straight Leg Stretch

  • Extend both legs up to the ceiling and hold on to the back of the RIGHT thigh, calf, or ankle (depending on flexibility), and extend the LEFT leg so that it hovers at your point of control.
  • Keeping the head and the chest lifted, “scissor” the legs to switch the LEFT leg up to the ceiling as the RIGHT leg hovers off the mat.
  • Repeat scissoring the legs side to side for 6-8 repetitions on both side.