• Exercise 1: Place the foam roller under the mid-section while laying face down. Keeping the arms and upper body in a relaxed position, but remaining still on the ground, bend both legs by bringing both heels toward the glute muscles. Touch ankles, keep the legs bent and lift the lower body while holding that position. This provides a hamstring and core strengthening exercise together.
• Exercise 2: Lying in the same position as stated above, with the foam roller placed in the same spot, straighten both legs out while keeping the ankles touching. Lift the legs off of the ground as high as they will extend- picture yourself as Supermans's sidekick. Repeat this motion for another glute and core exercise, or to stretch out the core and mid-section before a workout.   
• Exercise 3: Lie on your back with the foam roller positioned length wise underneath you. Extend your arms  overhead and bring your knees up to a 90-degree angle. Tap your right hand to your left knee, and then extend both your arm and leg. Repeat tapping your right hand to your left knee for 10 to 20 reps. Stop and repeat with your left hand and right knee. Perform this movement for three to four sets of 10 to 20 reps on each side 
• Exercise 4: Lie on your back with the foam roller positioned lengthwise in the middle of your back. Raise your legs while keeping your knees bent. Extend your right leg  while keeping your left leg bent. Keep both hands on the floor for added support and stability. Bring your right leg back to the starting position and extended your left leg. Maintain core tightness by pressing your ribs down as you extended each leg downward. Perform this exercise for 10 to 20 reps for three to four sets.  

Need a Foam Roller to Get Started? No need to fret- we have plenty of the black foam/ high density version available at the office.  Just give a call to pick one up at your next visit!