Exercise 1: Full-Body Balancing Act
Lie on your back on the roller. Hold your arms and bent legs perpendicular to your body and flex your feet.
Slowly pull your arms over your head as you extend one leg diagonally, pointing the toes of the extended foot. Hold for one breath.
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
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.
Tighten your glutes and push your hips toward the ceiling, keeping your shoulders and arms in place.
Extend one leg diagonally and point your foot.
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
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.
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.