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This dynamic move combines the cobra with an abdominal knee tuck to help strengthen and stretch your abs and back.
How to do it: Lie facedown with your shins resting on top of the roller, hip-width apart. Bend your arms and place your hands on the floor under your shoulders. Extend your spine and press down with your arms, lifting your hips off the floor as you extend back. Take a deep breath in, open your chest, press your shoulders down, and look up.
As you exhale, brace your abs in tight, lift your hips up in line with your shoulders, and bend your knees in under your hips (in a sort of elevated all-fours position with back naturally straight). Allow your legs to slide along the roller from your shins to the tops of your feet. Hold for 1 count, and then slowly roll legs back out and return to extended position. That's one rep. Repeat 5 times in a row, slowly and with control.
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