Roller Basics

Roller Basics from Jessica Nelson LMT CST on Vimeo

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.

Roller Basics

  • 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. 

Roller Basics

  • Cross your arms in front of your chest and move them back to shoulder level. Repeat 10 to 20 reps.

Roller Basics

  • 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.

Roller Basics

  • Swimming backwards one arm then the other.

Roller Basics

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.

 

 

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