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This yoga-inspired static pose uses the foam roller (and your core muscles) to help with balance as you stretch the muscles in your lower and upper body.
How to do it: Take a wide step forward with your left foot, keeping both feet flat on the floor. Hinge forward from your hips, and bring your chest parallel to the floor (soften your knees if needed), extending arms out overhead, palms pressed on top of the upright roller. Slowly rotate your torso to the left, reaching left arm overhead to the ceiling. Try to look up at your hand (if that strains your neck look straight ahead or down to the floor). Hold for 5 deep breaths and then reverse, repeating up to 3 times total on both sides.
8 moves to help you lose the pain but not your momentum
Try this active recovery plan to lose the pain but not your momentum.
woman with muscle soreness
Too Sore to Exercise? The Active Recovery Workout
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