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Ready to Roll

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.

About Colleen Bohen

I’m proud of my “comp kid” past! Dance meant everything to me when I was a kid, and I spent my happiest hours studying ballet, tap, jazz, lyrical and hip hop for 15 years at my local Long Island studio, L.A. Dance Studio, and competing with its company. I majored in journalism at Hofstra University, and save for an early stint with the student-run organization Danceworks, my dance career wound down just as my journalism career ramped up. Most of my attention was soon diverted to my work with the school’s newspaper, student magazine and an internship in NYC. After college, I spent a few years as a business journalist covering the toy and consumer electronics industries and now I’m ecstatic that I’ve found a way back to my first love—dance!
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