| 10. ROLLING OUT TIGHT QUADRIPCEPS (thighs): | | | | Lift your bottom up into bridge position, hold for a |
| Lie with the front of your body facing the roller, | | | | moment, lower back down. Repeat several times. |
| prop yourself on your elbows with your hips on | | | | Make sure to keep the roller close to your |
| the roller, slowly roll from your hips to the top of | | | | bottom. |
| your knees and back. Repeat several times. Make | | | | 4. SHOULDER STRENGTH: On your hands and |
| sure to keep your body weight sinking down into | | | | knees, hands on top of the roller, lift knees 2 |
| the roller to get good pressure on the muscle. | | | | inches off the ground, hold for a moment, lower |
| 9. INCREASING BACK EXTENSION AND LAT | | | | back down. Repeat several times. Make sure to |
| STRENGTH: Lie with the front of your body | | | | keep your shoulders down and your abs firm. |
| facing the ground, head and shoulders facing the | | | | 3. ABDOMINALS AND CORE STRENGTH: Lie |
| mat and arms stretched long above your head, | | | | down on your back on top of the roller, feet on |
| have your wrists on the roller. Inhale as you press | | | | floor hips width apart, hands behind head. Make |
| down on the roller and lift head and chest off | | | | sure your spine is lying right down the center of |
| ground. (The roller will roll to your palms) Exhale to | | | | the roller. Take basic Ab curls, lifting head and |
| lower back down. Repeat 3 - 5 times. Make sure | | | | shoulders off the roller, pause, and release down |
| to slide your shoulders down as you lift up into | | | | 10 - 25 times. |
| extension. | | | | 2. CORE WORK: Lie on your back on top of the |
| 8. BALANCE TRAINING FOR SPECIFIC SPORTS: | | | | roller, feet on floor hips width apart, hands on |
| Golfers can improve their swing by standing on a | | | | floor next t o your body. Keeping your lower |
| foam roller, feet hips width apart, and going | | | | back on the roller, lift one foot off the ground |
| through the motion of their swing while | | | | without any shifting of the roller, lower down and |
| attempting to keep their balance. Tennis players | | | | repeat on the other leg. Do several sets. Then try |
| can perform the same thing but going through | | | | lifting one leg into a 90 degree angle bent - knee |
| their serve motions. | | | | position, and bring the other leg up to join it. Hold |
| 7. BALANCE TRAINING: Standing on a foam roller | | | | both legs up for a count of 5, then lower down to |
| is one of the best ways to train balance. Simply | | | | the floor one leg at a time. Repeat several times. |
| stand with feet hips width apart and balance for | | | | Make sure to keep your lower back on the roller |
| as long as possible. Try several times. | | | | at all times. |
| 6. ROLLING OUT TIGHT BACK MUSCLES: Sit on | | | | And the number one way to use your foam |
| the floor with your back facing perpendicular to | | | | roller: |
| the roller, hands behind your head, lean back, lift | | | | 1. STRETCHING THE SHOULDERS AND CHEST: |
| your bottom off the ground and put your weight | | | | Lie down on your back on top of the roller, feet |
| down into the roller, roll from the base of your | | | | on the ground hips width apart, arms |
| spine all the way to base of your neck and back | | | | outstretched to the side, palms up, shoulder |
| down through the spine. Repeat several times. Be | | | | height. (Imagine looking like the letter "T") Relax |
| sure to hold your head up of the ground the | | | | the arms down to the floor letting gravity take |
| whole time and use your ABS. | | | | over. Simply relax there for a few minutes to |
| 5. STRENGTHENING HAMSTRINGS: Lie on your | | | | stretch the front of the chest and shoulders. |
| back with your feet on the roller hips width apart. | | | | |