Relax Your Back with a Roller isn’t just an exercise book! What you will gain is important knowledge that you can apply throughout your day to mitigate back and leg problems, and prevent future back and leg pain. The 28 lessons use a 6-inch Styrofoam roller and are loaded with keys for being active and comfortable throughout your day.
Read with Your Knees Supported by the Roller
Sit with the Roller Supporting Your Lower Back
Comfortable Posture, from Bottom to Top
Free Your Shoulders & Your Back, Part I
Free Your Shoulders & Your Back, Part II
Rotate Around the Roller in a Sitting Position
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Look Up with a Comfortable Lower Back and Neck
The Roller, a Table, and You
Flexibility for Better Balance
Flexible Feet for Comfortable, Powerful Walking
Knee Alignment for More Comfortable Back and Legs
Roller Against the Wall Part I
Standing on Roller
Roller Against the Wall Part II
Roller Against the Wall Part III
Leg Bending to Lengthen and Relax Your Back
Leg Lengthening to Relax Your Back
One Leg Resting on the Length of the Roller
Regain Flexibility Along Your Spine
Relax Your Back by Resting Your Front on the Roller
Arms on the Roller While Kneeling
Relax Your Back by Sinking off of the Roller
On Your Side, Arm on Roller
Lie on the Roller to Relax Your Back, Part I
Lie on the Roller to Relax Your Back, Part II
Lie on the Roller to Relax Your Back, Part III
Lie on the Roller to Relax Your Back, Part IV
Lie on the Roller to Relax Y our Back, Part V
About the Author and the Feldenkrais Method
When Chicago’s Relax The Back® store asked me to write this book, I enthusiastically responded. Countless physical therapists and Practitioners of the Feldenkrais Method® of Somatic Education, myself included, are using Styrofoam rollers as a therapeutic tool to speed the recovery of those with various back and leg conditions.
This book was written to be used with a 6″ diameter roller, 36″ long. However, you can adapt a narrower roller to use for these lessons by wrapping it with foam rubber and a folded blanket.
You’ll notice that from time to time I’ll refer to the exercises as lessons. This isn’t just an exercise book. Part of the therapy you’ll gain is important knowledge to apply to movement throughout your day.
Nowhere through these pages are you encouraged to use the roller to force improvement? Instead, approach every exercise with a sense of exploration each and every time you use your roller. You’ll discover that being more gentle with yourself will exponentially fast-forward your return to comfort.
People always ask, “How many times should I repeat each movement?” I answer, “As long as it’s interesting to you.” In other words, don’t exercise mindlessly — especially when your goal is to help your back be healthier and more comfortable.
Within these pages you will discover:
- Your roller can assist you to position your body in ways that are more healthful for your spine — for your whole body.
- You can use your roller for easy exercises to speed your recovery from back and leg pain.
- These gentle exercises will restore flexibility you may have thought was gone forever.
- Practicing all that you learn through this book can prevent future episodes of pain.