5 Essential Foam Roller Moves for Women

- Lie on the roller with your spine supported from head to tailbone. Begin with your arms extended down by your sides, with the palms of your hands facing up to open and expand the chest.
- Inhale deeply as you reach your arms up overhead slowly and with control, keeping them as close to the mat as possible and parallel to the floor.
- Exhale completely as you draw your arms back down to your sides.
Repeat this movement 8 times.

From the book TALLER, SLIMMER, YOUNGER: 21 Days to a Foam Roller Physique by Lauren Roxburgh. Copyright © 2016 by Lauren Roxburgh. Reprinted by arrangement with Ballantine Books, an imprint of Random House, a division of Penguin Random House LLC. All rights reserved.