Be nice to yourself with a little foam roller love!
I love rolling out my glutes and my IT band. Then I love stretching back to open out my spine and finishing with a little neck stretch.
Finding a nice wonderful line on the side of your body. Start on your elbow or hand, bottom leg is the straight leg. Top leg is in front supported on the foot. It can be nice to start this sequence with rolling out glute medius – just up near the hip bone but towards the back. Run right along the side of this muscle first.
Some people have ouchie spots or tender spots. Feel free to let the foot come forward more and roll more forward or back.
To roll out the ITB drag your self over the roller. Breathing is essential. Imagine hydrating the tissues in the side of the thigh. Allow your thigh bone to be heavy.
Just sit now and notice the difference between each side.
Then let’s do the other side. Is it more sensitive on this side? Take a giant step forward and change your weight of your body on the roller. Go down the length of the femur toward the knee but not over the knee joint itself. Let the leg be heavy.
Go onto your back and have the roller on the middle of your back, hands behind your head. Allow your elbow to open just a little bit.
Massage. Just running the length of the spine along the roller. Stand on your feet and roll out. Take a few deep breaths. Roll up one side of your spine and then the other. Hold a little bit of work in the tummy – just enough to support your back when you are moving.
Supine stretch: Walk the vertebrae more and more away from each other and then your free to lengthen over the roller. Keep working that segmental space between the bones. As you exhale curl up. Then create space between the ribcage and the pelvis as you arc back through space again. Take three slow breaths. Let the belly rise and fall and exhale to bring yourself all the way up. At the top give yourself a little neck stretch by drawing the elbows in towards each other and dropping the chin down towards the chest.