This exercise is intended to increase mobility of the spine with the added proprioceptive challenge of the foam roller.
To do this exercise you will need a mat and a foam roller. Start by lying on your back with your knees bent. Place your foam roller underneath the arches of your feet. Inhale as you rock your pelvis towards your belly button, and then exhale as you begin lifting your pelvis into the air articulating through your spine. At the top inhale into your chest, and then exhale completely as you rotate your pelvis to the right and lower down one segment on the right side of your spine. Inhale into your chest and then exhale as you rotate your pelvis to the left lowering your spine one segment on left side of your spine. Continue this process until your pelvis has returned to the floor. At the bottom exhale as you begin lifting your pelvis vertebra by vertebra and then repeat being sure to rotate to the left side first. Repeat 2-4 times
Things to think about
This is an exercise with active spine rotation. When you rotate the pelvis to the left or right it is not an act of simply letting the pelvis fall on one side, it is an active rotation with muscle engagement.
Be sure to maintain the space and length in the front of the hips.
Enjoy the added mobility to your spine after doing this exercise and for an added challenge try this exercise with your feet on a large exercise ball.