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The Longevity ROLL

Because A LOT of us have difficulty regulating our nervous system…we can get stuck in “FIGHT or FLIGHT” mode. I see this regularly in my practice with folks in the midst of a painful flair-up and/or struggle regularly with persistent pain.  

But, if we can reduce our unique body tension and stress…we can positively influence our nervous system and feel more relaxed at the same time. 

ROLLING is a practice that “re-directs” gravity’s effect on us to help us relax and, in turn, gives our brain and body a feeling of safety. 

Because being curled up is safe. Sensing the body on the ground feels safe. Moving in rhythm feels safe. Being low to the ground feels safe.  

And when we feel safe, we can let our guard down so our bodies and brains can just relax.

What I have for you today is one of my favorite rolls. So, find a quiet space and check this out!

 Here’s what you’re gonna need: 

-Clear/Comfortable space.

-Something for your head/neck 

Here’s what you’re gonna do: 

🌬️ FULL MOUTH EXHALE at the start of the roll to get rid of some stale air

👃 NASAL ONLY breathing throughout.   

Be your BEST LAZY SELF when performing this roll. Be EFFORTLESS. 

✔️ Move as one unit

😴 Rest your eyes if you wish.


Check out my video below. 🔊 Sound ON!

-Start in a RIGHT-SIDE LYING position.

-HEAD is positioned over your SHOULDERS and over your HIPS.

-TOP ARM grips underside rib cage gently but firmly as far back as you can.

-Head on cushion/pillow. BOTTOM LEG straight. BOTTOM ARM bent. Palm up.

-TOP LEG forward/downward as demonstrated. KNEE below hip. FOOT on the ground.

-TOP KNEE hovers off the ground BELOW TOP HIP.

-TOP FOOT stays on the ground as long as possible.

🔑 Think NOSE, CHEST, “ZIPPER” in the SAME LINE. Everything moves as one unit together.

💡 Pulling the rib cage up gently and lifting the knee up together simultaneously.

👃 NASAL INHALE as you roll.-NASAL EXHALE as you finish rolling and just LET GO (Best you can!)

-Reset after each roll and repeat: 8-12x/SIDE


Notice how you move and feel afterward. Better? Same? Different? Practice DAILY as part of your EVERYDAY routine and enjoy feeling good!

Dedicated to your health and longevity,


P.S. Take your movement practice to the next level! At Longevity Personal Fitness, my approach will help you train smart, change the way you move, and feel good...all without wearing you down.


Please share this blog with your friends and family if you found it helpful. Together, we’ll help them on their journey to feel strong, coordinated, flexible, and more capable! Click the link HERE to join the community!


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