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You'll release the muscles in your back, chest, and shoulders by lying on top of the roller while keeping your core and legs engaged during this balancing march.
How to do it: Lie faceup on the roller (it should line up with your spine) with knees bent, feet hip-width apart and flat on the ground. Extend arms out to the sides, elbows bent and resting on the floor, palms facing up. Brace your abs in tight and slowly begin to march your legs one at a time off the floor. Your knee stays bent at 90 degrees while you raise it above your hip, keeping your body as still as possible. March, alternating legs, 20 times total.
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