5 Essential Foam Roller Moves for Women

- Slide the roller under your hips/sacrum (the triangular bone at the base of your spine), just above the tailbone. Lift your knees up so they are hovering directly over your hips. Hold either side of the roller.
- Inhale as you twist and draw your knees over to the left at a 45-degree angle.
- Exhale, using your core to return to center.
Repeat this movement 8 times on each side, alternating sides.