This exercise is a variation of the classic Pilates Exercise Double Straight Leg Stretch. The foam roller elevates the pelvis and makes it easier to engage the pelvic floor.
To do this exercise you will need a mat and a foam roller. Start by lying on your back with your pelvis elevated on the foam roller. Allow your hands to be resting on the foam roller. Straighten both legs towards the ceiling as you inhale into the back of your ribcage. Then exhale as you lengthen the axis of your torso and allow your legs to lower four inches towards the ground. Repeat this breath pattern 8-10 times.
Things to think about
This exercise uses the lever arms of the legs to challenge the torso. As the legs lower you want to be sure that you completing the exhale. This allows the diaphragm to release away from the pelvic floor, which allows for added length in the spine.
If you feel your back arch as you lower your legs, then try a smaller range of motion. Imagine the heads of the thighbones and their attachment to the pelvis. Allow them to glide easily in the socket back and forth.