[Music] hi it's aaron here today today's video is using a half foam roller that I've cut in half which I bought on eBay for about 2 pounds this is really useful because it's very portable and isn't taking up lots of space in your hat so here another teacher it doesn't take up lots of space and you'll get back if you start with your right foot on top of the half roll step your left foot back have your heel on the floor and then start to bend your knee making it track over the toes rather than just the big toe side of the foot so it's sending your knee towards your second and third toe keeping your heel down on the floor there are a variety of places you can put your foot on the roller so you want to get a stretch through the calf and now you take the movement into a surf form so if you do about eight circles each way being gentle towards the big toe side of the foot and keep your heel down on the floor [Music] and then change over to the other foot so first of all sending your knee over your toes keeping your heel down on the floor stretching to the calf and the ankle [Music] and then coming into the circles so gently towards the big toe side of the foot a bit more effort as you go towards the little toe side of the foot so your heel still down on the floors this the left heel this time right leg steps back [Music] now to challenge your balance a little bit if you stand on the roller in making sure your toes are away from the floor might take a while for your balance to equilibria 8 once it does to challenge your body a bit more you start to move your arms around so you're going to take them out to the sides oh so breathing out to lift the arms and then slowly back down so opening up through the backs of the armpits feeling the shoulder blades turning on your back like volume switches and now if we come into slices so keeping the arms straight moving one arm down and one outlet so both arms are moving at the same speed and opposite directions while you keep your balance on the roller [Music] if you bring yourself down now to lie onto your back and place the roller in your upper back around what your shoulder blades are and then curve backwards and forwards over the roll and then reach your arms over your head remember you can move the roller in two different places along your upper back and bend and stretch to get a stretch in different places if you pop the roller underneath your feet now so it's under the foot arches and if you lift up into some bridges so heavy feet and then like bottom tucking a tail under and then peeling the spine out and then stretching the spine back down from the back of your head to sending the hips up and you can add an arm reach as well so opening the shoulder and hip angle at the same time and if you do about eight to ten of these to make it a bit harder floating up into the best bridge of the day and coming into some leg lifts so one heavy foot into the roll one light leg reaching up towards the ceiling and if you do about ten of these on each side keeping a pelvis level as you take the legs of the roll when you finished rolling back down take your arms out to the sides and come into a spine twist so you're turning your head the same way as the legs and the pelvis this time with the path roll underneath your heels coming into some squatting so squatting down as far as you can reaching your arms up by our ears as high as you can so this is excellent for people who have stiff ankles and have trouble squatting it's opening your knees a little bit so that the knees track over your toes as before when you're doing the previous exercise with the ankles and the roller so you do about ten of those so reaching a right arm up left arm like a shark fin and then curving over it if there's a giant beach ball your side switching over right arm like a shark fin left arm reaching up re stacking both arms up together lengthening through the entire body keeping the body lifted and bringing the arms down thank you very much for watching [Music]