Whole Body Foam Roller

Okay, so we've got prompts. Okay. We have props and I've run out for myself, so I have simulated ones. All of this can be done pretty much without a prop altogether. But what I'm gonna have you do is have the rings just off to the side or to the front, I should say, front edge Yukio and start standing up. So some of you, everyone has a roller at this point, right?

So just stand your role on the end. I haven't have a massage cushion actually. I'll use my pole for now and we're just going to pick it up. Hold it from the ends. This is your friend, right? All right. So use the roller as something to resist against. So something to help find your center just like you would the magic circle.

I have the magic circles out to use in some cases, but I probably won't use them as much. So take a minute, just reach the shoulders up easy. And as you exhale and reach the shoulders down, gently pressing to the ends of the roller, try to push into it more from your upper arm than you do your hand. Okay. Again, just shrug up. And as you do that kind of take a look down. What are your feet doing? Let's make them parallel level and down. Good and shrug up and down and keep it down. Almost everybody's going to need to slightly bend at the elbow and to press into it. Okay, there we go. So now inhale, raise the arms up. Exhale, push down.

Sorry, just to chest height and inhale. Arms up long backs. Exhale down. I want 60% or so of the weight into the forward foot rather than just the heels right now and up and down from here we inhale, raise up to the chest. On Your exhale you float up and press the arms down and inhale to arise up with the arms down with the heels. Exhale, come again. Just waking up the feet, connecting to the back of the body a little as well and down. You don't have to push really hard or you can push somewhat hard, but make sure you're tapping into both the chest and the back. It doesn't have to be much right now. I'll get ya. So just hang on.

And Hahn to go one more like that and down. Let the heels go down. The arms will come up. Say diagonal here. From there, just a simple bend of the knees at the hips back. Okay, so let your hands go out in front of your diagonal. There you go. And then down to chest height. There we go. And up and back. So as you go into this posture, you're sitting a little more back into the heel. Not a whole lot, but well good.

And I'm inhaling and exhaling and inhale to exhale. If you kind of run out of room and all of a sudden it feels like you're just jamming up into the ankles, you get to lean forward a little more. Okay, let's do five more. Let's go one finding upper back and down. At the moment, pretty easy. Two and a three and down, or one more. Here we go. All the way down. All right. For now, just take the ring on it's end or whatever. This is the roller on his end and stepping just a little bit wider. Okay? From here. It's just a little play and you are going to, this is for balance. I know you, most of you don't need it, but it's there.

Sitting back into the hips a bit, so let the hips get behind you. All right, and then push all the way up again. Push back and up. At this point, not really squeezing too much right? Let there be movement or the pelvis on top of the leg bones. We're not gripping and holding and resisting our way down. We're just letting the button go out, but come back out and let's go a little quicker now let's go 10 and two. I have waken up long by as you bend the knees, think of stretching your waist about four more.

Waiting for correction. One more time. Hold it down. Actually stay there. Shift your weight back a little. Perhaps you'll need to hinge forward more. Tapping into the glutes. Pulse up one. Let it go up to Helen. Where'd you get that Tan? They're very, you got a nice little Suntan out there. You enjoyed the weekend. I can tell that must be the life. She said.

Come all the way up and then see about, hmm, lifting up out of your hip. So you get a little stretch through here. You have to kind of create that, right? It's not a pushing into nothing. It's just lifting. Take your ring roller back on its end again. Bring the elbows in and for now just check that you haven't locked into your knees, right? You are gonna push into it. So you may decide you have to move your hands around until it gets comfortable.

Be Gentle with your wrist, the roller of right opposite your chest. Squeeze into it. Release. Try to feel your shoulder blades drop down as you almost lift your chest over the roller air and bring your roller down yet a Deborah, you [inaudible] just a slight bit, Huh? And let's do 10 a little quicker. So it's a one and you're not seeing anything right to put, perhaps you feel it. 30 shoulder stabilization for soft knees, five but it div six and seven and eight and nine and 10.

Keep a little press. And as you bend, same thing in a hinge box. I did stick my butt out again and up. So as I lower, I also squeezed onto the end and to come off wicked a dam to come up. Notice the elbows aren't moving around much. They're up. You get some action. You guys look great. I mean actually look kind of funny, but you're working, you're working well. I don't know how many, I'm going to do a few more here. Nine and 10 right? So now keep going, but extending arms and Bush and pull it back in and push and pull it back in.

Now Imagine I came by your roller and hooked it and you had to actually pull me into, so you push out and you pull in, you push out and you pull in. If you finding yourself really quad dominant, you might want to in short a little more. Yeah, and 10 here we go. Hold it there. Just the arms out and the whole push and pull. Now there's also the possibility of committing the shoulders too.

So there is an inward press lightened up on your hands for the next set of whatever and focus on chest. I could almost let go of the arms all together or the hands and you focus chest feel right there. Yeah, it's different. It's where do you put your mind? I can squeeze all I want and get more bicep into it cause I'd think chest next time. Hold it to the back. There you are. And now it's just pulse back. Pulse, back, pulse back. I'm not really asking for a pinch of the shoulder blades. It's as if what?

The elbow points. We're trying to wrap around each other. But the shoulder blades themselves, they don't have a real pull. Yep. Pull them poor. Good. Hang on. Couple more. Anyway, La and La. Great. From there widen your stance is still more unless you've gone why some of you are a little wider than I thought. All right, so the point is is can we go down holes is the view, raise it up and bring it back to a, sorry, bring it back to bend arms is what I meant to do and as we squat we reached for take the arms up. You don't have to squeeze hard there and stand up. Bring it back down. Push it down to reach it up.

Stand up and bend the elbows. It's been push arms go up, stand up tall. Bring them back and bend and reach. Arms. Go Up, stand up and bend the elbows and reach. Take it, stand up. I should stick to the same key as huh? Let's go then reach forward. Arms go us Dan up and bend the elbows. Do that again and, and hold it there. Alright. Happy Kinda sorta. Alright.

Take the arms or the hands up. At this point you might want to go fingertips. Some of you if it's feeling really far apart. All right, here's what we were doing, our side rovers that we sometimes do, but here's what I don't want. I don't want a vertical roller for now. Okay. Which might seem obvious as a thing to try for it. Instead, I want you to reach for, I don't know, whatever that angle is 45 degrees about. Okay. And that's to avoid the arms changing. All right? So everybody, imagine you're sliding your feet together.

Literally try and bring your feet together on the floor and lift up. So your inner thighs are active. All right to your right. Lift the ribcage. We'll go slow. Feel that there's still energy in the left foot and your hips haven't moved. Exhale, come up. Inhale up and over that you do not need to squeeze here.

In fact, I recommend you don't. You're just holding it right. Oh, to come up. Lifting up. Oh to come up over looking good. Keep it going. Here's looks just so much heavier than mine. I don't think it is. You guys look like you're moving mountains. So if you have access to the or the window, make sure the arms aren't going any further that you're staying right in line one more here. Cool. Bend the knees. Okay.

And just leave the arms. If you can't or take a break. That's probably fair. Hide and do all those. Okay, fair enough. So let's just hang out with the real or you can just cradle it. Enjoy, lift, lift, relax your feet. Feel the feet, but relaxing again. I'm not really gripping in the hips and just lifting and lowering. It's kind of a breather.

Yeah. Okay. Next time you go down, stay down, hold it there and what I'd like you to check for, and you don't have to move the roller but is that your hips are level right, that your sort of hip bones, pubic one or level so that you're not here this time you might not be able to go as low, but that's okay. From that place where you can put the roller wherever you want, lift the left heel lower a little if you can. If you feel like the knee is going beyond the ankle, you're too narrow with your feet. Just move it out and not just push for this push. Push for more. One to settle, wraparound feeling. Three, come down with the heel up with the legs, down, legs, right and Oh, push, release. Push these push kind of relax around the hips.

Let the leg work a little that already eight good nine heel goes down. Up. We come now. Then if you would like to add arms to it, you start here, you go there, you pull it back down like it's a lap pole. You push up. It can be on the diag and we'll try for as vertical as possible. So you're pushing up and you're pulling down the pool down. Starts at the shoulder blade. It's not to do with the hands, it really isn't.

They just kind of come along for the ride at very loose hands. You could push as well. But make sure it starts with the shoulder blade up and down, up and down. This time we stayed down again. Leave the arms up if that's available too. You can put them on the diagonal if you need to lift the left heel, but it down the right heel.

Put it down the left and the right and the left. Here's an option there. Right? And then took under slightly Emily with your hips. Good. I'm trying to miss me up our channel. It's okay. I can do it. I can do it. And last one, I think I must've started right. I always start right, don't I? Good.

And down we go. Alright, so walk your feet in. All right. Setting the ring or the Gosh, what is it? I better pick up the ring soon. I'll start calling them rollers using it for balance. I'm, I think probably the best thing to, well, no, sorry. It's all right where we are. Feet parallel on or off the mat. You will be balancing a little, so make your decisions. Yeah. Cool.

Hips are level. That's all right. Take the um, keep the ring. Uh hmm. That thing in the center. I'm going to just move the rings right in the center. Okay. You can do it with one or both hands. Doesn't matter. Lyft. Okay. Now, so left legs out. Lift the left hip. Lift. Hike the left hip.

Let it come down to try not to touch the foot. Hike the left hip. And in fact as the hip, as the hip goes back to level. Imagine we're reaching the leg hike the hip reached the leg. Hip. Reach the leg. I'm trying to work the supporting leg a little bit more than the one in the air.

Yeah. Try not to bend the leg you're standing on at all. Okay. Now we go to what feels level. You're not sure. The general idea and Lyft, Lyft, lift, knees points straight ahead. Not to the ceiling. Check that out like we're okay.

Deborah tried to bring your hip back down to level. The left one. It's a bit high still. [inaudible] where you go, that leg won't lift that high, Emily, take your leg back a little is at 10 there. Two 13 they could be like back further. Still good. Then take it up. [inaudible] let's pick up the roller. If you can leave it there. If you want the balance. Otherwise it's here.

Back in that chest exercise, which was just pushing out and pulling in. Extend the leg and the arms. Pull it back and extend and pressed. Feel that support leg. Yeah, it might be important to take a break too. It's kind of a lot. I recognize that. One more. Good. Stepping up back to the ground.

Then let's just roll down with these. We'll set them down. We're coming back up with them. But what I'm heading into is a stretch. So you're, you're hanging over it to find to bend the knees, take that right hip and allow it to start to reach a little towards the right side of the room as you bend the left knee, knee, the left knee, go right to your forehead. Anyways, we'll do a little change level. Hips, I'm sorry, not level, hips level, feet, come back to center, bend both knees, bring your roller with you and we bring it up. Roller goes on.

It's end again. Take the right leg out and hip abduction is not that big, right? So if you're way up here is, chances are you've deviated somewhere. So hips are basically level. When we start this baby toes basically on the ground.

Fact you might have to flex to clear the floor, but what we did was we hiked the right hip and then we brought it down. You bring it down even more than normal would be ideal. So this hip kind of pops out and we'd be gentle with this kind of thing, right? Getting Mobility. Good. You guys are all doing really well. Keeping that roller in the middle. If it's really a challenge on the balance, you could move the roller out and not deal with that as much as you do the hip.

That would be appropriate. All right, next one, bring the hip back down to what feels almost level and if you're not sure, put the toe on the ground so that I'm going to have to do on the side. All right then flex the foot and lift one pretty small cause we're kind of already there. There you go. I just had you go to the back because it was traveling forward and you were going to get into much hip flexor. That's the only reason I did that tall on the side. It doesn't mean hike it. It just means to tell. Thank you. Last two. Great, and did I stretch right after that? No, I brought it up. Elbows point down. Clear your nose and stir her and bring it back.

Nice. Mandy, she pushes up and I think Mandy just grew as she brought the roll or back down and, oh, are pulling yourself up over the ruler and this one we'll come back in and down. Will you go? Okay, great. Take this behind you. You just sort of have to hook it. I'm gonna fake it. Yep. Just like that. Okay, good. And for now, just find level hips so that you're not arching your back. It's kind of tempting when this rollers behind you and your level and all I want you to do is gently pull the roller into your back comfortably, hopefully.

And extend the chest, the upper spine up. I, I want to do for now and release doing that again, the sense of a downward press of the upper arm or shoulder. Draw the roller into your middle to upper back and then like you're going to do, what does that, what does that Aaron, where you go over the bar, run, run, run over the bar. Highjump like you're going to do the high jump, that thing or yeah. Yeah. Okay. Now move it down so it's on your hands, but okay. With this on their backs. Okay, so I do, I'm pressing into my back, but not a lot. Especially with this wood stick. Elbows are pointed down, chest is up and you're looking basically horizon. All right. From here we parol the bar down to fully extend the arms pressing into your body. Get some tricep out of the deal as you extend to chest, bring it up if you can, rote where you can work both ways, pushing down and again [inaudible] down. Lift your chest. You be careful Aaron. And I'm talking over here.

And who arrests is that working at all? Mary? Cool. Okay, cool. And it truthfully, we don't need a roller, right? You can. If it's bugging you, put the roller down. Right. All you need to do, you can do it with this. DePaul is extend and create that resistance. Trying to find her upper back rest. Hopefully get a little massage out of the deal.

I kinda doubt it but and have her. All right, last two. We're going to add the extension so you roll down and extend your upper back, your low back stays where it was and release and bring the roller up, progressive down, extending the spine and bring it back. All right, I think that's good. Right? So which stretch? Thank you. So we take it the the roller, take it down all the way. In fact, you can just set it down and now we allow the left hip to reach to the left side of the room as you bend the right knee for head to knee. As you do this, it would be very tempting to let the whole left leg roll out to the side, but keep the toes, especially that big toe and intercede with the foot on the mat and then change. Okay. All right. Now for the fun part, I'm going to simulate it puts the rollers lengthwise, like you have them on the map and I'll be using the massage cushions. So you might end up doing more than 10 minute to commission to sit right on the end of your roller. Okay.

So we're gonna play with our abdominals as we normally do, but with a little bit of balance in there. So all of these can be done without a roller, right? Um, are the rings in your way? You wanna kick them out of your way? Let's move him off to the side. That'd be good. Good. Very good. Thank you, Mary. All right, so first things first, it's a little wobbly. Get used to it. If you're not used to, to the roller, the rules in the beginning are you can widen your feet, you can even move your feet out, that's fine.

And you might want to start that way. Um, be mindful of who you might kick cause you are close. All right, sitting up tall. While here, what I want you to do, I learned this metal in black this weekend. Press inside or I should say pull inside. So you're inside your knees, you're pulling apart and you're pressing your knees against it. As you sit tall from there, exhale and roll back a little. Keep, keep the resistance and then come back up. As you press the size inward, you're pulling with the hands, drawing the abdominals back. Good. Aaron, what you Aaron goes from it. What you might want to do is move your hands up a bit just simply because you're getting back far enough. Yeah, and Oh good. Try it a different way. Press the hands from the outside.

It's like you're pushing in, but the knees don't get to move cause they're pushing out and so it appears as though nothing's moving and exhaling back. Another option, right? Inhale, exhale, come forward. And even if it's uncomfortable on the tailbone, you don't have to go to straight here. I tend to stay round again, I don't have that roller to remind myself of that. And Perez, exhale, come forward. Inhale, exhale. Don't be afraid to use the upper arms, the lats to push into the legs. Inhale, exhale, back up. Oh good. Debra is going to have a fun last one down we go. Inhale, exhale to come back up. All right, now, now I'm going to say do what you want with your arms. We're going to the shoulder blades and backup. If that worked for you, use it. Widen your feet. No heroes here. Just roll down. You've got to figure it out, right. The body's just got to figure this out. We do this almost all the time, right? Inhale, exhale and upward come.

It's very common for one side to kick up. Then of course the other side has got to kick up. So just sort of notice it. Make sure your roller straight, I'm sure it is. It's just patterns of use that we're working with. Tips are to let the legs be easy. Let them move a little. It's all right.

You'll get used to it and inhale, exhaling down and inhale, exhaling up. This time we're going all the way down, all the way down. When you get there, you may decide you have to move yourself forward because I do want your head on the roller. Slide your bums down if they're not on there already. All right, once there I'm going to go into um, well I'll just show you first. You leave your arms down, you don't want them down. I think initially pick up your right knee, right over your hip. Yup. And then pick up the other side and then put them both down. Keep your back on them on the roller though. Pick up the left knee, pick up the right knee, Bolton together and then start to lower them down at the last minute. You can put one one. If it gets too far down I would. And one more time. Each leg. The right leg left leg up.

You don't even have to pinch them together cause they going right back down. La La last time left and right up, up and down we go. If it's available to you, you'll pick them both up, but make sure you do it after you stabilize to the middle and that just means draw abdominals in. They'd come up from here because I'm leaving your head down. I'm going to ask you to try to feel your full spine in the mat.

I mean in the roller. Okay. I can't, I can't do it with this, Huh? On the ring, right. Just feel your spine on whatever you're lying on. In my case, it is a map. From there, leaving your head's down. Your arms are there for help. You pressed the inner thighs together and slide your right leg out. But stop it before the spine comes up at all. If it starts to come up, you've got to stop. It doesn't matter if the leg is straight, slide it back into place. Inhale the other legs going. Exhale, press into each other all the way through the foot and upper inner thigh and bring it back. You keep that line pushing down. So for however far you reach the leg, that's how much intensity you're pressing into the roller. It's about the roller in your back right now. Not the leg, the leg, other than pressing toward the other one, the inner thigh. It's quite tough.

Nice, Emily. Good. And bring it back. Let's head to the left leg and stretch. If you find the back comes up every time, you can also bring the knee in closer. One more each side. Good. And bring it back. So I hope that challenged you guys a little bit.

It should have. It's good and it's, it's challenging from here. Same, same exercise. Uh, flex your feet so you could see your toes. Allow your knees to come a little bit closer to you to start a little glute squeeze or inner thigh. And now both legs are pressing out. This one you may not get to straight and ask yourself, is your entire spine on and pull it back. Exhale per [inaudible], right with the head down. It makes a whole big difference. It's a no let it go to your neck or back. Keep it in the ads.

That's what our muscle focus is. I got two more coming at Ya. One, drag them back in and to drag them back in from here, Ian. Hey, I'll keep your hands on the ground. You're going to exhale, curl up, slide the hands forward so it'll end up being gesture hands on the ground. Draw one leg in close to you. Extend the other leg. Now it'll be easy to keep you back down, right? And let's go a little closer to regular speeds. Exhale and, and, and challenge yourself, right? Not by tightening the legs, but by lengthening. Maybe the inner thighs are pressing almost together. Kind of that sense you had earlier.

Let's go for three to bring both these in. Let your head go down, let your feet go down with your feet parallel. Just a little wider than maybe normal. Actually, you can just do your regular pelvic curl stance. Arms are down for balance. Inhale, exhale, roll up the spine so your hips come off. Inhale and exhale.

Roll right down the center of that spine of that roll are good. And again, inhale, exhale, roll up, feeling the stretch. You want to feel. Stay actually stay where you are for a second. This is great. Um, Emily, you're good. Don't move. When I get going, try everybody else except for Emily and Mary and maybe Helen, but I'm going to say Helen to bring about three ribs down into the roller, but press your hips higher. Beautiful. Debra's and great correction. Good. Now imagine or even try to draw your hips towards your heels, but I don't want to see huge movement. Good. Great. From here, inhale. Exhale. Roll down, dragging your hips towards your heels as you curved down. Great. Excellent. Inhale, do that again. Exhale to go up. Try to leave some. That's perfect, Deborah, whatever that is. That's Mandy. You can bring your ribs down a little.

It's not from the front. I'm looking actually it's just to G. Yup. Yeah. You're not flaring there. No one is flaring. As far as I could tell, it was just the position. I want to challenge the hips. Take a breath somewhere in here and attempt to just press the entire hip. Pelvis complex up. Not Talk Anymore. Just press it up. But leave the ribs where they were. Fabulous. Inhale and exhale.

We bring it down. Beautiful. All right, we can play a little bit. So from here we bring the right leg up. We float the arms up over the chest. What is I lay on my mat. All right. Put the foot down. That wasn't really very nice to me.

Was it the keep the arms up. Let's get that part cause that's, that's going to be easy enough for you all can. You could do it in a cheat, but you guys can't and I'd not because you can't, but because I don't want you to try not to start to think. Just think about what it's gonna take to lift your other foot and engage those muscles. And then you might lift the heel first and you might go, I think I can go for it, but I'm not sure. It doesn't have to go way up way fast. Right? You got to find the intricacy, look for the intricacy and then put it down. Try the other side. So just a few marching, you know, each side, it doesn't have to be high, it really doesn't. For some, it might be enough to just think of it and it'll throw the body enough to have to adjust. And that's what we're trying to do is change that PR proprioception, change the signals, so to speak. Okay, cool. Good. Almost there. Lovely. Next time you even out burring it down. All right, here we go. Start to walk your feet out a little bit.

Probably widened them right. We're getting ready to roll up from here. So enjoy. Take your time. I would keep the knees bent, Mandy, probably. Yep. But I've, I'd separate them if that were me, but here we go. When you're ready, you inhale, reach forward. Exhale up. You come, go ahead and go. So don't toss it. You're going to be fine. Perfect. Perfect. Okay, here we are. So now come off the roller, come off the roller and just bring it to your side. So it's a roller. It's still a roller. It's still a roller. Actually, if I could use her as just for a moment, I'll give it back. So we're using the roller. I meant I actually said it right.

I think I want, um, let's just have wherever you are, put the roll on that end. So you're on that end. You're on. You guys are on that end. Exactly. I was on the outside rollers on the outside. Okay. So I'll give this back in one second. We're going to first come out where you probably going to end up at about the risks. Some of you may want to go on the edge. I, I tend to like it more on the external rotation. Okay. And by the way, that came from the shoulder. So I externally rotate it and I'm there. Oh good.

Thank you. Right. Okay. So from here, we simply lift the ribs away and look up. Let's not move the roller. Just lift the ribs away. Tiny. Dreadful. I know. I'm aware of that. So that's where our impetus for getting this up. Right? Good. Now if you want to roll out a little, that's okay, but this has to stay in its socket and then lighten up on the arm and lift from where you did a minute ago and back down. So it's going to be this top side too, right? Lighten up on the arm rather than driving energy into it.

There's definitely body weight in the arm, but we don't just have it there. It's like someone pulls you up. Yeah, you can alter the leg position, right? If that still is better too. As long as you can get up with it. This is just a little bit more crowded and fun. Okay. Now we got about halfway, about halfway. Then from under the side here, you pull the real roller to you and you push it away.

Now you can put pressure on it, work the arm a bit and in the body doesn't move out. And in and out and in and out and in and out. Go on to more heroin and finally to push out, turn the ribs. You're going to adjust the hand so you can move that other one to where it feels comfortable. Okay? From there you start to articulate and roll up. Arching the back a little bit too. It's slow. It's not very big.

Roll it back out a little. You may need to adjust the hand towards center, the one in the back and open up. Here we go. Wait, press out. Didn't have to be that far. Turn the rib cage if you need to adjust a little do, but no, you're going to have to adjust back. You can push a little further. If that feels good to you. Then you start to draw this shoulder blades down. Look forward as you articulate up making it more about the upper back.

Then just the side there. Roll it out a little, just a little. Adjust your hand if you've moved it before. Open it up and up. We come to more [inaudible] and rotate a little more reach if you want. If your shoulders are still feeling like they're attached to your start to draw the shoulder blades down, arms stay straight for now. Looking forward the photo, Emily, to finish that because you've got that good back extension, then down and open it up. Oh, lovely. One more time. At any point, just adjust your rollers. Yeah, out we go. Turn the ribcage, reach out further if you want.

And then find that upper back extension. It's stuff for your arms, Helen. And back out a little. Open it up and right. Okay. Just when you thought, do you want to stretch on the side? No. Good. Let's go to the other side so I don't forget. Yup, that's okay. Alright, so here we are finding it about, what did we say about I?

For me it's a bit of a side. Ben, get at, roll out a bit where you feel that you're still connected. They're not hanging out on the shoulder joint. Then we'll take the arms seem to work better up. You just pull the ribcage away. I'm going to bring mine in just a little and it's a ribcage. Try not to move the roller. It's like you're being pulled.

It's pretty small, right? Feel the lift. Both sides are working, no doubt, but that underside is the side that tends to get forgotten and that we can take it in the shoulder sometimes. All right. Then we did push out a little right and then we came up one we pushed out. You're keeping your arms straight and and Oh, so if that give you any idea how much I'm trying to lift out of my arm. I'm pulling it right. Good. That's perfect. Helen. Nice modification with that half roller. Alright, go out about halfway and I got to put my arm down just to fake it and you pull in and in and out and in.

[inaudible] out. Lightening up on the arm a little or if you're feeling confident with it, you can, especially when it's closed, push down. Did it go out? Just rather gentle. Little feel like an intense enough. Thank you. One more. Bring it in and out. Push out a little further and rotate. You might have to adjust the hand. That would be fine. Push a little further if it's available to you.

Keeping the arm straight and lift the back of your head. Shoulders slide down to the lift up and push out. Adjust hand if necessary. Reopen and left. Ha we go turn slide. If you're going to draw the shoulders down to extend the spine, push it back out, reopen and lightly pull yourself out.

I believe you have to to go take it out to rotate to dry it in and, and back out. Open it up. And one more. Let's go out to row. You might enjoy staying there or transfer more weight into it. Draw the arms back, arching the upper back, push it back down. Reopen and okay, great. Coming forward. May I borrow your roller for just a second?

I'll show it to you and then I'm happy to give this one up. So I'll do my best with coming without a roller, but it's going to go like, so we'll start right on top. Case since for you Helen. Um, right and sort of hands and knees position. You're going to come down, touch your elbows, push out and actually, yeah, and touch elbows and up. So you come down, push out, try to bring it right underneath you and up. I'm trying to get it right where I land on top of it. Um, there we go. There we go. That's it.

So, and so Deborah, see how you're doing what I did too at the beginning, which it ended up here. Let's start with them closer to us then we think, okay. Who doesn't have mom? You don't want to Aaron for this? Yeah, I think so. I think so. Yeah. For this one, for sure. So right below you. Okay. I'll tell you what, here's probably the easiest way. Let's go push it all the way out. So, and then you're, you're almost in a rest position, right? Gently. Okay. And then Helen, what you'll do is just drag yours forward. Okay.

You're just gonna pull your ears forward. Okay. So from there we're going to keep our hips up high, our bodies low and bend the elbows. Actually this will work here. This will be better and touch the ground. Then from there, just press up putting the weight in the arm. That's okay. This is going to work better. Come down, hipster high, push it out. We'll do it that way. Bring it back, touch the elbows, put weight into the hands of it and uh, and calm down. If you can say the same.

Hips aren't exactly, they don't move. They stay stable. Draw back in. Touch the ground as you can and then it's the pressing to come up. Okay. Down and press. Drag it in and up and in. Back and, all right, let's challenge it a little bit. Stretch it out. Go forward with it a little bit. So I'm taking my hips over knees.

Now from here, bend the elbows. Touched the mat. So you're going to be further away. Now. Kay, adjust your hands so that they're on the roller. And then straighten your arms from there. Good. Ben, done from there. Touch straight. Let's just leave the roller still now and touch.

Leave the roller where it is. Just straighten so my body's moving a little bit. It's okay. You can lift the body a little. You just keep the body, the roller. Still lift. Try for straight arms and bend and lift angle. Keep a few more left. Try to touch the elbows without moving it there. No shot. There we go.

And that's okay. But you don't actually touch down. That could be tight lats. If it doesn't go down all the way, you just do what you can. How are we doing? You're working the triceps yet. You've got to kind of make this one happen too. You got to push and do it. All right. Right. So here we go. Taking it all the way down. Just move your body to the ground. And Aaron, this one would probably be better lardy without one, two.

I'm just going to drag it forward, but you can have one. You can do the exact same thing with the hands on the ground. All right? So from here you're simply reaching the legs. You feel all parts of the hipbones on the mat, including the pubic bone, but also including the top of the hips. From there, you draw the shoulders down. Start to peel your head, neck and shoulders up. Very light on your harms.

Very light on you. Really light on the hands. Yeah, good idea, Andy. Check it out. People. One up. One down right. Might as well do both. Thank you. All right and roll back down. Do it again and we can go wide, right? You don't have to be narrow. I think you should be a little bit wide for now.

And we pick up the right arm looking forward probably for most of you over the roller. And then the left arm lifts up opposite and now both keep those feet still when you do it. And Dan you go mine. Mine are hovering. You know it's hard to tell. I am hovering and down actually I've been on youtube. They don't need to leave the feet down. I have to have a mind cause I'm on the mat. Here we go.

Draw the roll roller back a bit. Right arm. Leave the feet down, put it down. Now left arm and down. Optional both or just stay there and down and down. We go. Changing things a little bit on you. We start to lift up a bit. I'll apply a little pressure and come a little bit more.

So just a tiny bit more. And then from here you may have to adjust the roller cause now you're going to bend and pull in looking for upper thoracic or thoracic extension, which simply means try and keep that upper back arch but be relatively long in the low back. So Aaron, what you're doing instead is just two things chest forward. Sorry guys is good that you're right opposite each other. Yeah, you can forward it says if you're trying to send the middle of your chest forward and Mandy, you can look forward slightly. There you go. One more in and out and down we go. All right.

Coming up to your hands and knees without the roller and just stretch back. If your arms are tired, I would not be surprised you could bring them back by your side if that feels better to you. Good work. And I'm sure Aaron Lard is gonna want her. Roll it back after this one please, please. Okay, so now that we have your arms tired, we're going to work your abs again cause that's what we're here for. I think partly so I think about shins or close to the ankles. For most of you, you're going to rise up a little and then Ben to drag it in and back out. Okay.

What we're trying for is to allow curve of the spine as opposed to this. Okay. We don't need a whole lot of work there. So what I'm going to say is let's lift the upper abs first, then bring the knees in. If you're used to the reformer, it's that nice stretch position, right? Um, your, all right then that means since we have it, I'm just gonna move to the floor cause this is a bit squishy. Here we go. All right, everybody ready? Somewhere around mid Shin, I think. Glutes engaged and you're relatively light on hand.

You lift the upper ribs, bend the knees, keep the spine curved and the press back. La and Paul and, and lift. And it's almost like you take your time getting the defense yourself back to plank, right. Lift. Good and in you to nose. Good. Beautiful. And now give yourself one more ice. All right, take a little break. Next time. Set your knees down when it feels appropriate. Come forward with the knees. Yep.

So you're just resting here. Take a little breath share. It's very much like the pike on the chair. Very much. I can tell you so much like the pike on the chair. And it makes me think of side Pike on a chair. Right? That's where we're going. It's precisely where we're going. Um, so while you're arresting side Pike on a chair, okay. If we were, if we were here, we're going to simply feet. Okay. Um, shoulders will stay square and then it's here only we're gonna leave the leg straight this time.

Okay. It's not that big. Not that big. Yeah, we could bend the knees, but it ends up, I think kind of getting in the way. So [inaudible] are you ready? [inaudible] where I started was the exact same places before, so I would, I'll just say Mitch, when I'm on my side, how's that? So let's all face first into a plank position. I'm just going to back up so we can see there.

Then keep your shoulders and chest facing the floor. Stack your hips and your feet. So face front, Emily. Hmm? There you go. All right. Now from your upper abs, keep this arm square. Start to pipe. You're looking at the side of your hip when you look down and then stretch it back out. Walleye. Right lift. I'm just come look at you.

It's not very big, but I'm thinking this side of the room is gonna fill their left upper rib cage. How bleak the settle feel, right? Yeah. And Deborah for both. She's alternating. That's kind of smart. How many was that? Annie? Six is good. Let's change sides or take a break first.

She could bike. Yeah. Any questions before we get to the other side? No. Wow. Okay. Good. Other side. Here we go. Yes it is. It's a lot for the wrists. Strong, strong wrists. If it's too much, you could do it on your fist. You could grab a weight and put your hands there. All right. When you're ready to give yourself six oh one and rural aback and two. Nice Emily. Good theory.

Oh, it's almost like you're trying to take your legs off the roller. This shoulder, stay over risks so we don't travel any more forward. And I think that's my sixth one. How about you go down and take your break. All right, excellent. Okay, so one more for you with the roller and then I will use those rings. Not much, but I want to home. All right, let's take the roller lying on your back.

Set your feet on the roller. Here you go, Aaron. We are going to do bridge. Um, essentially we'll have you peel up. You're going to slide the legs out. Not very far. Okay. And then you're going to bring it back in and roll down and then maybe we'll take a stretch in between each one. Okay. So make your roller kind of straight, right? It'll, Huh?

Here we go. Yeah. Be careful, right? Feel yourself up. It's actually perfect. You just won't Roll Yours Helen, which is absolutely fine. Um, right now, feel your feet just to kind of feel where they are and let them relax over their roller. Then as you Aaron Lardy Tuck a little more and lift, pushing it an inch away and bring it back. And the hips as you bring it back, we should again, you might have a tiny bit of motion, but not much in your body. Good. Trying to limit it to the lower ends of the body. Yeah. You can't really look at this hips a little higher Emily and drag it towards you a bit more. First. More. Yeah, yeah, yeah, yeah. Good. Um, you feel for sickling of the feet. You don't want to, don't do it. All right. So I think that's probably enough. Next time you come in and just roll down. Yeah.

And then guess how we're gonna use the roller. I mean the rain shoot grabbed the ring it or we're going to stretch with it. So yay. Lying on your back still. Alright. So you're just gonna as you lie on your back, put the foot in the handle. Who does not have a ring? Everyone has a ring.

Cool. Right? So for now you're just sort of hanging out on the bottom edge of that ring with your arms, shoulders of course down. Look at your foot that's in the ring and balance it. So it's not rolling in or out. But rather level. Then if you can allow sink, let the thighbone drop into the hip joint. Just let it fall into the hip joint. It's not much you're going to see it.

Just don't hold the leg. If you don't have to slide the lower leg out and reach it kind of in a way that just feels good, not straining. All right. From here we encourage the leg in the air towards straight without changing the arms. If you can bend the knee, the elbows may bend a little more. You allow the hip to fall into the ground and the leg to fall into the hip and then see if you can start to straighten the leg again without the arms changing. You might need to change the arms. It might not be appropriate for you, but enjoy and then bend it again, noticing and keeping the foot.

You're keeping the foot to the ceiling the whole time and then gradually inching the leg more over your face. Making sure the neck is you're not looking behind you. If you need a little towel, let me know. You want to have, be comfortable in your neck and not reaching back. If this is easy, you could grab higher, right? And pull from there. But remember it's never about just getting lower with that forward leg, but rather than let the hip reach the opposite direction, all right, back off. What is your maximum or where we just, we're just back up a little bit so it's easier. And then turn the leg outward.

The ring can move. I'm just turning from the hip joint out and then turn the leg in, turn it out. [inaudible] and, and, and we're trying to do it from the side, not the foot. So the foot moves and it goes with you, but it's not controlling things and, and you can let your hands help you a little to just show you where you want to go. And in one more time, right? Isn't that interesting? Oh, okay.

Alright. Go back to parallel holding th the right legs in the air, I think for everybody to hold it with the right hand only left arm goes out to a tee and you're going to start to take the ring out to the side and toward your shoulder and you can keep the ring as we had there or for some I'm one of them. I like to turn it the other way. Inside. I just feel more, I don't know, I just like it better. So it's up to you. Again, being mindful. In this case, the hips are both down still. Okay. And now here's just an image Q more than anything. The right sit bone reaches to the left knee. Then help yourself bring it across, switch hands and let it cross over the midline. Now here the hip will come up a little.

We do. Once it comes up, it's okay. It's no big deal. You're not going all the way floor. You just take it where you can. Then you allow the hip to sink back toward the floor. So there's the two ends of opposition, Ben, the knee that's in the air and extend and as you straighten up, draw the hip toward the mat and Ben and Paul. Good.

Do One more of those actually and as you straighten it, press into the big toe a little as you pull the hip back. All right, go back to the center. Give it one more little hamstring that you need. If you need, then let the arms straighten. Pick your head, neck and shoulders up, pressing into the ring with the leg, it's going to go about 45 degrees. Roll up, flex the heel, pull the elbows, bend, elbows maybe wide and then extending roll down just to the shoulder blades like stays about there and bring it back up. Practicing that half teaser position. I get up. Well up here, can you, it's okay if it's slightly bent, but do what you can. Can you pull the leg into the hip socket so it can relax the front of the hip joint when it's that supported? All right. Then the knee and change legs to go down.

We did start with the left knee bent resting into the bottom of the ring. Hips are heavy leg bone heavy in the hips. Start thinking about straightening the top leg. See if if that feels okay to you and you want to challenge it more, you would lower the bottom leg if that's just way tight, rather keep the bottom leg bent and then we've bent the knee. Again, looking at a level foot as best we can and we extended, we played with not moving the arms they may need to and bend and kind of knowing the body takes the path of least resistance, which is good a lot of the time, but we're going to try and look for the little again nuance that might help you stretch things that aren't used to being stretched in a gentle easy manner. Give it one more inching the foot over the face or toward the face. Then we, I take an underhand or through the ring under hand grip.

That's how I look at it. But you could hold from the top or opening to the side, so it's the same hand as ring, arms out for balance. If you're really flexible, the ring just might be in your way and you might decide to hold the foot. That would be right or just bring the hand higher. Then what was the cue? It was something like sit bone to the opposite knee.

So left sit bone to opposite knee. Stretching that adductor magnus. Just a little more right. Hello? Hello. And then help yourself up. Use the arm. Use the ring. Yeah, to go the other way I switched to hands that I'm holding it with to pull it over. The hip did come up, does come up and then we kind of inch it back toward the ground. That's the hip, I mean and play with. Where do you need it? Right. You can pull a little higher, you go pull a little lower. Some people feel it more in a place they need with a slight bend in the knee, so play with that.

Then we all bent the knee and we pushed into it. Finding opposition level foot. Even though it's on an angle, right? Bend the knee and prs and stretch and Ben and stretch. Push through that big toe. Help yourself back up, holding onto the bottom of the ring. Engage by first flexing the foot, engage through the inner thighs.

Pick your head, neck and shoulders up. Lower the light to about 45 degree and then up we roll my knees, stretch through the spine, flex foot if it's not already, and then roll it down. You can try to point the toe a little just to about shoulder blades. The leg may travel up a little. Bring it back down. Check shoulders to come up, up. Challenging it. Let's do one more down and one more up. Finishing with some fun. Put both feet in. Bend the Elvis today. Point to the side.

Try for straight legs or slightly bent is fine. We're really want a little bit of a long back. Then a little simple. Thinking of tucking the pelvis slightly. We roll back just to the shoulder blades. We roll up. Turn on the upper back. Yes. Yup. Turn on that upper back. It's, it's somehow a lot heavier. Like this.

Here we go. Not really just changing the thing up. You get to use the arms when you need to and lighten up. Try not to throw the head back. Pull the ring to you and you come to the ring can make it closer all back. Keep it and get it even closer. You can hold underneath it if it's easier. Roll back. Keep it last one back. Trust it up.

You Go. [inaudible] engineer's. Sit him down and let's just come to a standing position. Folding over feet firmly into the mat, head towards straight legs. Bend them head towards straight again and um, and roll yourself all the way up. Unfurling the spine, unloading the hip, unloading the low back. Take a deep breath up and you are done. Good work guys. Thanks for playing.