Full Body Roll Class - Myofascial Release

 

Belly Roll - Coregeous

  • Place ball at navel - make skin contact if possible - lay on ball
  • Crossfiber down to low abdomen
  • Roll up and down 
  • Pin and spin

 

Unzip the Bony Corset - YTB Toted

  • Laying on back place balls at base of the neck
  • Rolling down to bottom of shoulder blades with 3 breath method
  • Welcome Arms + Bear Hug
  • Snow Angle Arms + Bear Hug

 

Knee to Chest - YTB Toted

  • Laying on back place balls at low back
  • Rock side to side

 

Lat Seam - Coregous Ball

  • Place ball in armpit, lay on side
  • Rock side to side working way down the body

 

Shoulder Gutter Ball - YTB

  • Rotation Remedy -  YTB
  • Lay on back place ball below spine of shoulder blade, roll
  • Snow angle arms
  • Arm wag

 

Chest Decongest - Alpha Ball

  • Place ball under collarbone middle of chest.
  • Straighten and cactus arms
  • Roll to outside edge, repeat
  • Reposition arms so they’re at your sides palms up, raise arms and lower 

 

Piriformis - YTB

  • Butterfly legs, place ball in meaty part of glute
  • Swish side to side
  • One foot flat on floor, remove ball from that glute
  • Cross Fiber side to side

 

Tuxedo Stripe  - YTB Toted

  • Laying on side place toted balls horizontally at hip (gluteus medias), extend leg bottom leg and lift to find placement.
  • Press into balls, rock back and forth
  • Bicycle bottom leg, forward and backward
  • Extend bottom leg and lift

 

Low Back Perpendicular Roll - YTB Toted

  • Laying on back place balls horizontal to glute crease
  • Roll back and forth, move to other side

 

IT Band + Adductor - Alpha and YTB Toted

  • Lay on side, place YTB ball along IT Band and Alpha Ball between legs
  • Roll Alpha Ball by moving top leg only
  • Remove Alpha Ball and roll IT band
  • Pin and stretch by lengthening leg

 

Pelvic Funnel Warm-Up - Coregous

  • Lay on belly, place ball in low belly/hip crease, off to one side
  • Bring opposite knee-up like you’re beginning to crawl
  • Rock up and down/back and forth
  • Bend and straighten knee

 

Pelvic Funnel - Alph

  • Lay on side place ball side of pelvis, below eye of hip
  • Bend and straighten the leg
  • Lift and lower leg
  • Bend knee and wag leg
  • Bring opposite knee-up like you’re beginning to crawl
  • Sphinx up on forearms

 

Quadriceps - Alph

  • Lay on belly, place ball at top of each quadriceps
  • Roll down the length of the quadriceps, down to knees
  • Cross fiber down to the knees

 

Hamstring + Calf - YTB Tote

  • Child’s pose - place balls behind knees
  • Cross fiber by swaying hips side to side down to ankles

 

Deltoid Roll - YTB Tote

  • At wall, cradle deltoid with balls
  • Roll up and down by bending and straightening legs

 

Triceps Roll - YTB Tote

  • At wall, cradle triceps with balls
  • Roll up and down by bending and straightening legs