Step 1: You will need a foam roller. Lie on your side with the foam roller at the boney part of the hip, bottom leg straight. Your bottom arm supports your upper body while your top leg is bent in front to support your lower body.

Step 2: “Walk” yourself up and down the roller, from the hip to the side of the knee, using the foam roller as a pivot point to release tension in the upper leg. Repeat 3-5 rolls up and down each leg

Step 3: Advance this by stacking both legs on top of each other.

ITB release

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Benefits: tones core abdominal muscles and stabilises the spine

Step 1: Lie on the roller length ways with the feet fixed on the floor. Arms can be out to the side to stabilize.

Step 2: Inhale to float one leg into table top position. Exhale to lower the leg. Keep the pelvis and back still throughout. Repeat on the other side.

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Benefits: strengthens core abdominal muscles, stabilises the spine

Step 1: Lie on the roller length ways with feet sit bone width apart.

Step 2: Inhale to prepare. Exhale and float one leg (2.1) and then the other so that your legs are in table top position (2.2). Arms can be out to the side to stabilize.

Step 3: Inhale to prepare. Exhale to lower one leg to the floor keeping lower abdominals drawing in, and inhale back to the table top position. Repeat on the other side.

Step 4: For a more advanced variation try lowering both legs at the same time. Avoid overarching the lower back and only lower your legs as far as you can maintain neutral spine.

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Benefits: Strengthens back, hamstrings and glutes, mobilises the spine

Step 1: Lie with your back on the foam roller so that your head and pelvis are both touching the foam roller and your feet and palms are on the floor.

Step 2: Exhale to send your tailbone towards the back of your knees as you peel your spine off the roller one vertebrae at a time (2.1) until you rest in between your shoulder blades (2.2).

Step 3: Inhale. Exhale to peel down.

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Benefits: core stability and abdominal stretngth, back mobility

Step 1: Lie on the roller length ways with your knees bent, feet on the floor and hands behind your head.

Step 2: Inhale to prepare. Exhale to curl head and chest up.

Step 3: Inhale as you draw hands overhead to hold behind your knees and exhale to curl up a little further. Inhale to place hands back behind your head keeping your trunk lifted. Exhale to lower your trunk back down to the start position. Repeat 10-12 times.

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