Half Foam Roller (D-Roll) Homework

Chocked-Up (Relaxation position, D-roll under pelvis):

• Knee hug + Straight Leg Lowers 5 each
• Inner thigh V Stretch 1 (bent legs) – 30 secs hold and progress
• Ankle Mobility (Point and Flex / Circles) – 30 secs of each
• Scissors (straight leg lower + straight leg draw in to chest) x 10 each
• Inner thigh Stretch 2 (straight legs V and turn out) – 30 secs hold and progress

4-Point Kneeling (D Roll between knees):

• Thread a Needle x 5 each

Relaxation Position (D Roll under feet):

• Spine Curls x 8

Relaxation Position (D Roll under lower shoulder blade)

• Oblique Curls (Curl up and Twist) x 8 each

Prone (D Roll under breastbone):

• Cobra x 5

4-Point Kneeling

• Cat Stretch x 4

Side-lying (Jack-Knife):

• Legs – Front and Back / Lift and Lower / Circles x 5 each

Relaxation Position:

• Gluteal (Figure of Four) Stretch – 30 secs hold and progress

Correct Standing (on D Roll):

• Toe Rise / Heel Dip x 10
• Tight Rope Walker balance