1.Behind the thigh Sit on a roller pad under your thigh […]
1.Behind the thigh
Sit on a roller pad under your thigh or hamstring. Place your hand on the hand pad behind you, stretch your fingers and open your chest. Press your hands into the mat to lift your hips.
Continue to place your hands on the mat, allow the core to roll forward, and move the foam shaft from the ischium bone (bone) to the knee. Pull the shaft back onto the bone. Repeat this action eight to ten times.
2. Front thigh
Under your arm, place your elbows on the shoulders and palms. Keep your legs flat and place the foam shaft over your knees (rather than your knees). Let your core support yourself and protect your waist.
Pass your forearm and bend your knees. With your arms and core, exhale when you roll the thigh in front of your thighs onto your hip bones. When you press the foam shaft, inhale. Repeat this action eight to ten times.
Sitting on the bubble axis, behind the left palm pad, stay stable. Your left foot is your right ankle.
Gently transfer your weight to the right hip/hip area and roll back a quarter inch in each direction. Next, scroll to help increase blood circulation and blood flow. Repeat this action on the other side.
4. Push the volume backward
Bend your knees and place your feet on the mat. Lift the buttocks off the mat and slide the hip/sacrum (triangular bone at the base of the spine) onto the foam shaft.
Raise your knees and let them lie directly on your hips. Turn your knees to the right and then to the left. Continue shaking eight times.