We may say that all the previous exercises were a preparation for the roller. After it, the body can whine more, but remember about the pain, there is no place for it anywhere, listen to yourself, learn to understand your body language. It is a real gift, believe me)
We start with a twisted towel (later you can go to the roller, juniper or buckwheat husk), diameter no more than 10 cm (maximum 15 cm), size 30-40 cm (watch the video for more details), do not hurry, love yourself, do everything gently and WITHOUT haste.
We put the roller only under the shoulder blades, because our initial aim is to work with the posture. We need to straighten it out.
After a couple of hours with the roller you will walk straight, that's a fact.
You can lie at a convenient time, in the morning or in the evening.IMPORTANT!!! If you have any spinal injuries, hernias, please consult your doctor BEFORE you start lying on the roller!
We start lying with a couple of minutes, and reach 5 minutes, no more needed!! I repeat, we do it every day! Pay attention to the video as you get out of the position, gently and calmly, DO NOT jump up! Although everything looks very simple, but the roller is still a load for the back, remember this!Technique:
Sit on a hard surface.
- Put the roller under the shoulder blades
- Slowly lie down on the roller and stretch your legs, stretch your arms over the head
- Feet shoulder width apart, feet are brought together, as shown in the video, so that the thumbs touch each other
- Hands are put with palms down on the floor, little fingers touch each other. Don't press your hands to your ears
- It is difficult to imagine how you can relax in such a position, but you will have to!
- Remember! No pain! If it hurts to get out of the exercise
- Do it at the side
- The head and neck are completely relaxed
- Do not clamp the head with our hands
- The shoulders may lie on the floor or may not. It depends on your height, the thickness of the roller, and its position.
Posture straightening, improved vision, reduction of headaches, improved blood circulation, reduction of scoliosis, breasts lift, and many other things, you name it) And you have to understand that all these changes lead you to the beauty and youth of your face))Everything that can happen with you on the roller:
The palms may not lie on the floor, one hand is lying, the other is not; we wrap one leg and the other does not want to do it; it is difficult to breathe; it is impossible to relax ear itching; shoulder/shoulder blade/neck feels pulled; you feel pain under the knee/lower back/sacrum/chest.
Everything is okay, it is an indicator of your problems, which you forgot, or even did not know) Relax and listen to your body, what it tells you!
If it is easy for you to lie and you immediately felt relaxed, it is awesome and the roller works, lie down for 5 minutes, get pleasure on the way to the desired beauty))* You do all the exercises starting from the first one
* At least 1 repetition per day, the rest is optional
* You do the exercises either all at once, or during the day. The main thing is to DO them.