(This is Erika’s favorite foam roller!)

FOAM ROLLING ROUTINE:

FOAM ROLLING FLOW:

• CALVES (2 mins): https://youtu.be/R-soStAgygk 

• GLUTES (2 mins): https://youtu.be/_BEABJZIIOc Side of the glute & MELT

• BACK (4 mins - 2 mins/side): https://youtu.be/PoGLI5rcr1Q Put the roller between ribcage + hip, breathe & lean into the back muscles. Can apply gentle pressure through pelvic tilts & shifts

• QUADS (6 mins): 3 mins/leg https://youtu.be/Oo6hdMjNDxQ - Flip over onto quads, Melt slowly down and rock side to side & up and down. The key is GO SLOW.

Optional:

• INNER THIGH (1 min): Roll into inner thigh, bend one knee and rotate the thigh internally with each exhale

• SHOULDERS (4 mins): https://youtu.be/mhX0Z8KZxTk Rotator cuff relaxation (1 min/side): lay on backside of shoulder toward bottom of shoulder blade, slowly move into internal + external rotation

 MOBILITY FLOW:

• 5 Thoracic Cat+Cows https://youtu.be/hz1zLSVxB30 

• 5 Thread the Needle: https://youtu.be/t1rmzMkBLeU Breathe OUT as you reach under, breathe IN as you reach up

• 5 Hip Circles/CARs: https://youtu.be/dCeIm-1TwEg press fingers into mat, maintain tension

• 1 Minute Wrist Extension Hold: https://youtu.be/EA24ZEmyh5c 

• 10 Neck Circles: https://youtu.be/b4PO8tId4mM