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Archive for the ‘Foam Roller Exercises’ Category

To do foam roller stretch for the spine, begin by lying down on your back on the roller.  Make sure that the roller is vertical.  Keep your abs tight throughout the entire exercise.  The roller should reach from the bottom of your neck to your tail bone or further, depending on the length of your torso.  Place your hands behind your head as your roll from side to side.  Squeeze your abs, your thighs and your glutes to help keep your balance.  Do this stretch for 20 seconds and then rest.

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In order to do an adductor stretch on a foam roller, start out by lying down on your belly on the floor.  Make sure that you tighten your abs as you place the roller under your right thigh, in the groin area.  Lift your torso up by your elbows and move the roller back and forth over the inner thigh and groin area.  Rest the roller on the area until the muscles are mostly relaxed.

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To do a piriformis stretch on a foam roller, begin by sitting down on the roller on your glutes.  This stretch will help to relax your muscles.  Be sure to clench your abs throughout this entire exercise.  Now cross your right ankle over your left knee.  Place your hands behind you on the floor on the opposite side of the roller.  Then lean toward the left.  Roll your left side forward and backward on the roller.

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Try out this hip tilt to help stretch your back and strengthen your abs.  Begin the exercise by lying down on your back on the floor.  Place a foam roller under your lower back and your glutes.  It should be placed in a horizontal position.  Squeeze your abs as you lift your pelvis to bring your knees into your chest.  Hold for 20 seconds.  Now lower your pelvis on the roller.  Repeat the movement for 5 repetitions.

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