Ready to Roll (Dec 2010)

Exercise 1: Full-Body Balancing Act
Exercise 1: Full-Body Balancing Act
Exercise 1: Full-Body Balancing Act
Exercise 2: Modified Leg Lift
Exercise 2: Modified Leg Lift
Exercise 2: Modified Leg Lift
Exercise 2: Modified Leg Lift
Exercise 3: Back Extension
Exercise 3: Back Extension

Exercise 1: Full-Body Balancing Act

Step 1/3

Lie on your back on the roller. Hold your arms and bent legs perpendicular to your body and flex your feet.

Exercise 1: Full-Body Balancing Act

Step 2/3

Slowly pull your arms over your head as you extend one leg diagonally, pointing the toes of the extended foot. Hold for one breath.

Exercise 1: Full-Body Balancing Act

Step 3/3

Slowly return your arms and legs to the starting position. Hold for one breath. Repeat the movement 10 to 15 times with one leg, then repeat with the other leg.

Exercise 2: Modified Leg Lift

Step 1/4

Lie on your back, bend your knees and place your feet on top of the roller, which should be perpendicular to your torso. Rest your arms at your sides.

Exercise 2: Modified Leg Lift

Step 2/4

Tighten your glutes and push your hips toward the ceiling, keeping your shoulders and arms in place.

Exercise 2: Modified Leg Lift

Step 3/4

Extend one leg diagonally and point your foot.

Exercise 2: Modified Leg Lift

Step 4/4

Flex your foot and slowly lower your leg. Hold for one breath. Lift and lower the leg eight times, pointing the foot as you lift it and flexing it as you lower it. Repeat with the other leg.

Exercise 3: Back Extension

Step 1/2

Lie on your stomach with your legs together. Place the roller under your elbows with your arms straight out in front of you, palms down.

Exercise 3: Back Extension

Step 2/2

Push into the roller with your forearms, rolling it toward you to lift your upper body. Hold for one breath and then roll back to the starting position. Repeat 10 times.

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