Lie on your back, lift your left leg and bend both your hip and knee to about 90 degrees. Rotate your upper body slightly towards the opposite side so that you can apply pressure to the raised knee with your right hand. Hold the position whilst keeping your body taut. Your head, shoulder blades, the leg extended in line with your upper body and the outstretched arm should be slightly raised off the floor.
Attention:
Do not let your lumbar vertebrae arch backwards; keep your shoulders off the floor as much as possible; do not hold your breath.
Lighten:
Bend your right leg and place it on the floor; place your left foot on top of the bent leg; extend your left arm out to the side for support; bend your right arm and place your hand loosely behind your head. From this position, lift your upper body slightly and twist so that your right elbow moves towards your left knee. Hold the position.
Harden:
Assume a similar position to the basic form, but position the foam roller between your elbow (right) and knee (left).
