Lecture Notes: Half Foam Roller Exercise

Introduction

• Presented by Aaron
• Focus on using a half foam roller
  • Purchased on eBay for approximately £2
  • Portable and space-efficient

Exercise Instructions

Warm-Up: Right Foot on Roller

• Start with right foot on the roller
• Left foot steps back, heel on the floor
• Bend right knee tracking over toes
  • Aim knee towards the second and third toe
  • Keep heel down
• Stretch calf and ankle

Movement: Circles

• Perform 8 circles each direction
• Gently towards the big toe side
• Keep heel down

Switch to Other Foot

• Left foot on the roller, right heel back
• Same knee tracking and circles
• Emphasize stretch on calf and ankle

Balance and Arm Movement

Balance Challenge

• Stand on roller with toes off the floor
• Improve balance

Arm Movement

• Move arms to the side and lift
• Open through the back of the armpits
• Shoulder blades engage

Slices

• Keep arms straight
• Move arms in opposite directions

Upper Back and Spine Stretch

Upper Back

• Lie on back with roller under shoulder blades
• Curve back and forth over the roller
• Reach arms overhead

Foot Underneath

• Roller under foot arches
• Bridges
  • Heavy feet, tuck tail under
  • Peel spine up and down
  • Add arm reach for shoulder and hip opening
  • Perform 8-10 reps

Leg Lifts

• In bridge position, lift one leg to ceiling
• Alternate legs, 10 reps each
• Keep pelvis level

Spine Twist and Squatting

Spine Twist

• Arms out, twist spine to one side
• Head follows the direction of legs and pelvis

Squatting

• Roller under heels
• Squat down, reach arms up
• Good for stiff ankles
• Perform 10 reps

Cool Down

Arm Reaches

• Right arm up, left arm as shark fin
• Curve over imaginary beach ball
• Switch sides
• Restack arms and lengthen body
• Bring arms down

Conclusion

• Thank you for watching