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Longevity Smart Moves: To Roll or NOT to Roll?

YES…we can learn new skills or moves at any age…that’s a given. I live and breathe this phenomenon every day with myself and coaching clients, BUT it does require a purposeful and thoughtful approach to exercise. MOST IMPORTANTLY, an understanding of how our bodies move and groove…aka…how we’re built!

The Super-Tight folks (like myself 🙋‍♂️) struggle A LOT because of dramatically reduced ranges of motion. Imagine getting out of bed first thing in the morning and feeling stiff and tight everywhere…but feeling like that ALL DAY! We need front-to-back expansion or “stretchability” that doesn’t happen from just stretching. And some of us need it everywhere!

The Loosey-Goosey folks struggle with control of their bodies while moving. They just don’t create force well. Think sprinting, jumping, etc…even walking fast.

Both bodies are uniquely limited in their ability to move and in their susceptibility to injury. And as a coach, based on assessment findings and goals, I want you to be able to recapture as much motion as possible, no matter which body type you are.

That being said, I’m a BIG FAN of rolling. Because we get favorable shape changes on the ground that we don’t get when working against gravity…like when we’re standing. And there are a lot of cool rolling patterns to choose from. But…

The questions that are popping up from clients are:

What’s right for me?

What if I’m new to exercise?

What if I’m just getting back into it, where do I begin?”

I thought you’d never ask:) It all starts with a thorough assessment. A MUST. But if that’s not an option for you currently, here’s a great place to start.

Here’s my recommendation:

ALWAYS START HERE because being able to breathe correctly…according to your body is the FOUNDATION to better health, getting stronger, and feeling good again. What’s your body type like? 🤸‍♂️Loosey-Goosey or 🏋️Super-Tight? Then you need to EXHALE/REACH like this: 🤸‍♂️Loosey-Goosey: LONG Sighing exhale (fogging a glass)/Reach arms straight up

🏋️Super-Tight: Pursed Lip exhale (blowing out birthday candles)/Reach arms overhead Daily Practice for YOU 👉🏼

Here’s what you’ll need… - Comfortable/clear space

- Wall - Maybe a mat - Maybe a cushion or pillow for your neck/head That’s it!


Inhale with ab tension. Exhale and Reach or Push.

Here’s what you’re gonna do…


- Lie on your RIGHT SIDE (Head/neck comfortable)

- Left leg straight. Left foot on the wall (Instep a bit higher than your hip)

- Right leg bent (knee slightly below your hip)

- TOP ARM (Left): in front of your torso (Push into the ground during EXHALE!)

- SUBTLE TUCK of your hips (Back pockets pulled towards heels)


- Hold this position and breath there: 5-7 breaths x 2-3rds/side


- Lie on your back. Both feet on the wall. Knees closer to your chest than not

- Pull one knee into the chest. Dig opposite heel downward on the wall.

- REACH same side arm as bent knee, to ceiling.

- SUBTLE TUCK of your hips (Back pockets pulled towards heels)


- Hold this position and breath there: 5-7 breaths x 2-3rds/side

Both positions, based on your body type, are a great place to start!

Let me know how it goes. I’d love to know.

Dedicated to your health and longevity, Mike

P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.

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