Begin in a side lying position with the down leg straight and in line
with the body. Position the arms so that the shoulders are at 90 degrees
of flexion, elbows are straight and palms together. Be sure to support
the head and neck in an effort to keep the cervical spine in neutral
alignment. Finally, flex the top hip and knee to 90 degrees allowing the
inner and distal thigh to rest on the foam roller.
Now, press
the top leg into the foam roller as you slowly separate the top arm from
the bottom arm and rotate away from the floor. Allow the head/eyes to
track and follow the moving arm. Continue pressing the top thigh into
the roller and rotate the torso until a moderate stretch is felt. Hold
for 2-3 seconds and then slowly return to the start position. Perform
5-10 repetitions on each side. For additional stabilization, the trainer
may opt to knee behind the client and prevent any pelvic rotation and
movement in the lumbar spine. Clients should not experience any pain or
push too vigorously through restrictions.