Okay. So I have a short little foam roller stretch and then I want to share. It's wonderful. It's delicious. And the roller I'm using this morning or today is softer. And if you research foam rollers out in the marketplace, you're going to start seeing some that are much softer density for a l.
So for, because some people have, it's hard to be on the roller. Those really dense roller, sometimes it's just too dense and uh, the comfort of being on it as you're not getting, you're not comfortable. Uh, we want to have a healthy positive movement experience most of the time. So I love it. This is soft. I'm even gonna show you from the side kind of warm Ben's, this one happens to be from optp. It's their pro roller. It's the soft, uh, I know there's a few others on the market. This is just the one I'm choosing. And uh, it also has some oranges on it.
So there's a little little feedback that your body make feel rather than just that flat surface of the other rollers. So this will primarily be for, uh, the hip area glutes and to help promote more ball and socket freedom, really, which I think we're all after. So, and then has a relationship of course with our, so as muscle. So where I'm going to have this start and you'll be on for most of this will, all of the stretches, this whole series about 10 minutes, 10, 15 minutes, great for after class after a run. Uh, you know, things like that where you want to stretch. Okay. So I'm on my sacred im just a little bit above my SEI joints. So maybe more like top of pelvis, not in the lumbar at all. And you're not on your coxix.
You've got more landmarks of your bones between those two points. You want to get in a place, a feeder flat to start, and you can actually get your, your sacrum and Coxix to reach over. So there's a little arch here and we wanna. We want to kind of promote that sense rather than the posterior. I don't want you to Tuck back this way, uh, not going to get the freedom in your sockets.
We want the freedom in the sockets here. Okay? So I'm going to start just by folding my right ankle over the left thigh and just observe observing that. So in that pelvic, uh, structure, that deep internal kind of lining of our pelvis bowl, the pelvic bowl is that Iliac, this muscle, this can actually be a little broadening for you depending on your, how your tissue is structured in your body. That might be enough right there. I'm going to go a little further and flex at my hip joints and I bring that, uh, other thigh in. Now here's where things can go awry.
I'm not just don't go here. This isn't, you're not gonna get it there. You want that tailbone, your Cox six to be stretching over, okay? And that might limit how much flection you have, but it's actually more accurate. I don't. So just be with that. Now, for those of you who have a lot more range and you can keep that a sacred placement, we go ahead and fold in. You want to deepen and you'll feel it. So around where the femurs intersect in the joints right now on the right sides and sets the one that's crossed.
You might be feeling inside more medial, you could be feeling more lateral posterior. Now let's go ahead and deepen it again and release it one more time and deepen it in and release it. Now I'm gonna take the legs and veer to the right over into the softer tissue on my left and my right butt area [inaudible] and then again, bring the legs in and bring them out and bring 'em in. If I did this on the regular rollers that I've been used to, the blue white ones or black ones, um, it would be not so comfortable. See on smiling. This feels good. It feels good to do this.
I want to do more of this and then I'm going to take the legs from the left completely into this squishy side. Broadening the glute medius and all the external rotators on the outside of the right. And again, in come the legs out goes the sacrum and Coxix and down two or three
So what'd you going to do now is instead of having your body straight side bend to the right a little bit. So I'm going to have my head and my tail kind of veer over here in a lateral side bend. I'm going to do each thing again, some bringing the legs straight in towards me
Okay, so now staying a right side bend. Here's a, this one's more challenging for me to take my legs to the left, but yet still keep a right side bend. Same thing here. Go the legs in, in feeling all around my hip sockets. Okay. And then body through center and you know it's going side bend left. And then the legs coming in through the center two or three times each direction. Breathing as you need to. And let's veer the legs to the left
You're in a straight line with the torso. Legs are coming in, flexing at the hips and reaching out through the sitz bones and then legs down two or three times
Think about that inside the joints of your hips and that gliding quality that happens when you massage soapy water image might help. Okay. And then bring your legs through the center. Now let's take our side bend to the left.
Now I'm going to take my legs to my left while inside been left. I'm getting even more kind of broadening on the outer right side of my lateral line. Almost done with these figure fours and I have one other so as stretch. So staying in your side, bend left legs to the right and here we go. That's where I'm going in.
I'm almost getting even cross it above my ankle. And same thing with this upward arm. I'm going to reach it over and then the opposite hand, wrist and not pulling, but just reaching. Okay, so again, this whole right side is enjoying the stretching and opening up releasing. See if you can allow your bones to get just a little heavier and I won't actually let your belly rise and fall for us.
These doers, it's so hard to actually let our abs for some of us relax your abs. No, not, we're not doing ab work. They don't need to be engaged. Really. So a little rounding of the belly, a little soft puff. One more thing. If you want to take your head and rotate it up toward the right, looking kind of to the back corner of the mirror or the window there.
Leg across. Yes. And then arm and spine in a side bend opposite hand to assist the lengthening
Bring that foot in. You could maybe take your arms into a 90 degree goalpost physicians. Sometimes we'll call that or even out to the sides if you have flexible enough shoulders and want to go all the way up here. That's good too. And I want you just to do one more roll of your head to your right. Let's roll it. Take two deep breaths.
So I've hope you've enjoyed that little mile fashional a treat and it might be nice if you wanted to just kinda get up and walk around. I won't do that. I'm going to lay here and finish this sensation. We'll walk around and see how your hips feel and I'm sure they feel a little more loose. So till next time we'll do another body part next time. Thank you. Ah, I can stay here for 20 minutes.