Lying on the floor roll onto the roller. Be sure your spine is centered. Let yourself relax and the soft tissue will start to balance its self. After a few minutes you may start very slowly to follow the exercises. Think about centering yourself at a point just above your navel. Repeat each exercise with your eyes open then eyes closed until it feels smooth and symmetrical at least 10 to 20 reps. Remember to breath.
- With your legs marching slowly, keep your trunk and head in good alignment. Perform the marching slowly so your feet are not dropping to the floor.
- Cross your arms in front of your chest and move them back to shoulder level. Repeat 10 to 20 reps.
- Reach your arms up to the ceiling. Hold for a count of 10 Then let your shoulders fall back around the roller. Keep your elbows straight. Hold for a count of 10. Check your breathing. Deep breaths.
- Swimming backwards one arm then the other.
Rollers can be purchased at;http://www.relaxtheback.com/fitness-therapy/exercise-products/exercise-and-therapy-foam-rollers.html I also use the pool noddles that are 6" dim. Last year I found them for 10.00 at the local pool store. I measure out 36-40 inches then cut. I use the small piece for the legs and truck of the body.