Day 181- Single Bent Leg Stretch Spine on Foam Roller with Alternating Hands

This exercise is quite an advanced version of the Single Bent Leg Stretch.  By placing the foam roller underneath your entire spine, you are providing an increased proprioceptive challenge to the entire core.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back on the foam roller.  The foam roller should be parallel to your spine with both your head and pelvis on the roller.  Press your right hand into the ground as you allow both of your legs to find a tabletop position.  Then exhale as you lift your head, neck, and shoulders off of the roller and place your left hand on your right knee and lengthen your left leg long beneath you.  Then inhale as you switch your arm that is lifted so that now, your left hand will reach to the ground and your right hand will be on your left knee.  Continue for 8-10 switches

Things to think about

This exercise is a challenge to any person’s balance.  Be sure to be prepared for the wobblies that will come with this exercise.

If you have osteoporosis you can do this exercise with your head, neck, and shoulders on the roller.

The swaying of the roller from side to side will require pelvic stability.  Be sure to be very clear with each inhale and exhale that your body is not moving, just your arms and legs.