Pec Stretch

• laying flat on roller lengthways with knees bent and arm out-stretched to side
• maintain engagement of your core muscles
• keeping back flushed against roller and chin gently tucked as you turn head side to side
• as head turns left reach your right hand a bit further away, and vice-versa
• repeat x 10 each side

Spine extension & roll out

• place foam roller cross-way and lay your upper back over it, with knees bent & feet down
• maintain engagement of your core muscles
• gently lean your upper body back over roller
• do this a few times over different regions of your spine
• progress by lifting your bottom up off floor and walk/roll yourself back and forth over the roller
• repeat 15s – 30s in each spot

Quads roll out

• keep roll crossway and lay with your thighs directly over the roller
• prop yourself up onto your forearms
• maintain body lifting off the floor by keeping engagement of your core muscles
• slowly roll/walk yourself back and forth to roll out the various tension points in your thighs/quads
• repeat 15s – 30s in each spot

IT-band roll out

• in the above position, gently roll over onto your side such that the side of your thigh is now on the roller
• maintain propping up onto your forearm and keeping both legs straight and stacked
• IF tension is too intense, you may bend top leg and lower foot down for support
• maintain engagement of your core muscles
• slowly roll/walk yourself back and forth to roll out the various tension points in your IT-band
• repeat 15s – 30s in each spot

Glutes & Hamstrings roll out

• in the above position, gently roll over onto your side such that the roller is now under your thigh
• maintain propping up onto your  hand keeping both legs as straight as possible
• maintain engagement of your core muscles
• slowly roll/walk yourself back and forth to roll out the various tension points in your hamstrings
• repeat 15s – 30s in each spot