roll 2
arm variation 1 arms 3

 

Preparation:

.

Begin by sitting sideways inches from any solid wall. Tuck your knees into your chest.

Roll backwards onto your back, straightening your legs as they near the wall.

Once flat, straighten your body and press your hips in close to the wall. Let your arms relax comfortably to the side, palms-up.

 

Movement:

 

This is a passive stretch, if your legs are very tight simply staying in this position will be helpful.

Be sure to maintain a tight squeeze in your quads (top of thigh) while pulling the toes down towards your shin. Holding these muscles tightly are critical to manipulate the stretched muscles into relaxation.

Hold this for 1-5 minutes. Be sure to keep the toes in-line with the shin.

To progress: add shoulder movements (as shown above) such as Field Goals, T's, A's, or even Snow Angels.