The entire foam roller series in one video!

Step 1: Body Stamp

Lie flat on your back with your arms and legs straight. Feel for areas of light or heavy contact. Note any differences between your right and left sides too. Take a mental snapshot.

Step 2: Start Position

Lie on the roll so it runs the length of your spine from head to tail. Keep your knees bent and feet in line with hips. If your head feels like it is tipped back , put a folded towel under your head. To encourage hip adductor engagement, place a yoga ball or roll of toilet paper between your knees.

Progression 1: Chin Tuck

Keep your head on the roll. Gently tuck your chin like you are nodding.

Hold for 6 seconds, 10 times.

❣️No cheating :

⭐️Maintain chin tucked position for all of the exercises

⭐️Keep your feet in line with hips

Progression 2: Rope Climb

Reach one arm toward the ceiling and the other elbow is bent reaching back toward the floor. Alternate arms so you are rotating your upper body a little with each reach. Do for 1 minute.

Progression 3: Pec Stretch

A. Start with elbows straight and palms face up - arms in contact with the floor and out to the sides like a T. Hold for 60 seconds 2-3 times.

B. Start in same position as A. This time, roll off to one side about 1 inch so the shoulder blade is now on the roll. Hold 60 seconds 2 time and switch sides.

Progression 4. Marching

Alternating bent knees, lift leg so foot is off the floor 12 inches. Initially you can use your arms on the floor for stability. However, as your balance improves, move your hands to your abdomen. Keep alternating for 1 minute.

❣️Keep your chin tucked!

Progression 5: Thoracic spine and adjacent muscles

Start perpendicular to the roller. Position the roller in mid to lower back. Lift buttocks into a bridge. Keeping buttocks elevated, use your legs to move the roller up and down your spine. When the roller is at your upper back, lay back on it; when it is at your lower back, sit up more. Feel free to turn right and left on the roller to get muscles on side of spine.

Now do all 5 progressions together for best results!