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Stretch

Superman

Superman

A.

Lie facedown on floor with legs long, fingers behind head, and arms bent out to sides to start. Slowly raise torso and legs as high as you can, pausing at the top for 5 seconds. Return to start. 

Lower-Back Roll

Lower-Back Roll

A.

Start faceup on floor with foam roller under your midback, legs bent, feet flat, and arms out to sides with palms flat. Press into palms and raise hips off floor. Move backward until roller reaches lower back, then reverse the movement. Continue, rolling slowly along your lower back for 1 minute.

Shoulder Blades Roll

Shoulder Blades Roll

A.

Lie faceup on floor with foam roller under upper back at tops of shoulder blades, legs bent, feet flat, and arms crossed over chest. Press into roller and raise hips off floor to start. Move backward until roller reaches midback, then reverse the movement. Continue, rolling slowly along upper back, shoulder blades, and midback for 1 minute.

IT-Band Roll

IT-Band Roll

A.

Lie on floor on right side with foam roller under your right hip, feet stacked, left hand on left hip, right forearm on floor perpendicular to body. Cross left leg over right to plant ball of foot on floor in front of right leg, then press into right forearm to lift torso off floor to start. Move forward until roller reaches your knee then reverse movement. Continue, rolling slowly along the outside of your right thigh for 1 minute. Switch sides; repeat.

Glutes Roll

Glutes Roll

A.

Sit on foam roller with knees bent, feet flat, and hands on floor behind hips with fingertips facing away from you. Cross right ankle over left leg above knee, shifting body slightly toward right so roller is on back of right thigh, just below glutes. Move forward until roller reaches your lower back, then reverse the movement. Continue, rolling slowly along right glute for 1 minute. Switch sides; repeat. That's 1 rep.

Lower-Back Roll

Lower-Back Roll

A.

Start faceup on floor with foam roller under your midback, legs bent, feet flat, and arms out to sides with palms flat. Press into palms and raise hips off floor. Move backward until roller reaches lower back, then reverse the movement. Continue, rolling slowly along your lower back for 1 minute.

Here's the second exercise!

Here's the second exercise!

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc eget viverra ligula. Suspendisse a dolor a nisi porttitor faucibus. Pellentesque porttitor ex et mi elementum, nec tincidunt lectus venenatis. Fusce volutpat pulvinar quam nec ultricies. Etiam eu libero enim. Ut blandit hendrerit sem, non eleifend nunc lobortis eu. In dictum tincidunt ligula quis finibus. Vivamus non eleifend libero. Ut vitae interdum velit. Pellentesque sed magna ligula. Mauris rutrum lectus massa, quis interdum eros convallis id. Quisque fringilla, ipsum vitae vehicula fringilla, quam enim tincidunt nunc, ut faucibus arcu dui eu purus.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc eget viverra ligula. Suspendisse a dolor a nisi porttitor faucibus. Pellentesque porttitor ex et mi elementum, nec tincidunt lectus venenatis. Fusce volutpat pulvinar quam nec ultricies. Etiam eu libero enim. Ut blandit hendrerit sem, non eleifend nunc lobortis eu. In dictum tincidunt ligula quis finibus. Vivamus non eleifend libero. Ut vitae interdum velit. Pellentesque sed magna ligula. Mauris rutrum lectus massa, quis interdum eros convallis id. Quisque fringilla, ipsum vitae vehicula fringilla, quam enim tincidunt nunc, ut faucibus arcu dui eu purus.

Here's the second exercise!

Here's the second exercise!

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc eget viverra ligula. Suspendisse a dolor a nisi porttitor faucibus. Pellentesque porttitor ex et mi elementum, nec tincidunt lectus venenatis. Fusce volutpat pulvinar quam nec ultricies. Etiam eu libero enim. Ut blandit hendrerit sem, non eleifend nunc lobortis eu. In dictum tincidunt ligula quis finibus. Vivamus non eleifend libero. Ut vitae interdum velit. Pellentesque sed magna ligula. Mauris rutrum lectus massa, quis interdum eros convallis id. Quisque fringilla, ipsum vitae vehicula fringilla, quam enim tincidunt nunc, ut faucibus arcu dui eu purus.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc eget viverra ligula. Suspendisse a dolor a nisi porttitor faucibus. Pellentesque porttitor ex et mi elementum, nec tincidunt lectus venenatis. Fusce volutpat pulvinar quam nec ultricies. Etiam eu libero enim. Ut blandit hendrerit sem, non eleifend nunc lobortis eu. In dictum tincidunt ligula quis finibus. Vivamus non eleifend libero. Ut vitae interdum velit. Pellentesque sed magna ligula. Mauris rutrum lectus massa, quis interdum eros convallis id. Quisque fringilla, ipsum vitae vehicula fringilla, quam enim tincidunt nunc, ut faucibus arcu dui eu purus.

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