Okay. So let's, let's roll our glutes out a little bit. And our I man. Okay now, Nice, wonderful line on the side of our body. So all feast you just get comfy. I really, it doesn't matter if you're formal. Yeah, I really, this is what's really fun to watch us all kind of like little critters. So probably the best start is on your, this is why what I think on your elbow, bottom leg is the straight leg, top leg is bent in, your foot is in front and that's going to be helpful to kind of use it as a little rudder. Maybe that goes back and forth. So if you start right on the side of your glute, so you're finding your, your pelvis, the side of your pelvis, the bone at the side there and your pelvis bone and run right along the side of your bum first.
And not everybody has ouchy spots or tender spots. You might come onto one little little part that kind of goes, we kind of get a little breathtaking moment. Uh, just be aware that could come up. Okay. Yeah. Feel free to also, I'm going to make my foot come forward quite a bit more and let my torso even come forward. So I'm going to change a little the area on the side of the hip. And right now we're really not on the it band yet.
We're still right on the side of the gluten. Put my food foot behind. Now you can just explore a little bit. Some are just got a spot. Oh, that's okay. There's often some moaning and groaning that happens with the it stuff. Okay. So now if we go down the side of the thigh and being on the elbow is fine.
You're getting some weightbearing with your arms, but feel free also to come up onto your hands, uh, which I'm going to do. And you'll just kind of push with the, the one foot and drag yourself over the, uh, roller toward your knee, but right. Not right to it, near it. And you're just going up and down. Yup. And breathing is essential. It's a form of hydration, which this tissue really need.
And this might be something fun to think about and especially if you, you know, do a lot of the roller work. Let your bones be heavy in. It's going to get heavy into the roller itself and see how that might change the quality of what you feel. There's often a, when we're getting near that sensitive place, a hold back that happens. You pull up away from it and see if you can go the other way and go into it. Not Easy to do. It can be a little bit of a mental game. You're doing good. Ready to change legs. I could do this all, well, not all might, but I can go for a while, but let's go ahead and we'll do our, what we often will say is a little comparison, the consumer comparison, the sit for a moment. Feel the one leg pretty hard not to be aware of what happened on there and then the other side and, or the turnout. Yeah, the ability. Yeah, the turnout of your hips. Yeah.
Interesting. Okay, so second leg
Is it more sensitive? Maybe that's the side you use more. So there's more build on that side.
Yes. Lift your hips. We've done this many times and most of us have, you're just running the length of your spine again or most of it down at the, to the base of your rib cage, not in your lumbar vertebra and then up toward the tops of your shoulders. You don't have to do this with your hips up, but you can, it feels pretty good. I think you have more weight coming onto your back. Same thing. Check and see if your can you get heavy on it.
Let your bones is really settle into the roller. Good. You guys take a few deep breaths.
And then you're free to go back a little bit.
And lightly flex forward. Just to counter that pretty extreme extension, lightly, press your head into your hands.
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