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Roll and RELAX

A question I’m often asked is, ”Is there anything I can do every day?” YES, there is!

A LOT of us, for a variety of reasons, have a difficult time regulating our nervous system, and we get stuck in this “fight or flight” mode…especially those of you who are of the bendy body type:)

So, if our goal is LONGEVITY (to do what we want and love to do every day), it all starts by being able to REDUCE our unique body TENSION and STRESS levels. This will, in turn, allow our nervous system to settle down a bit and just be able to “LET GO”!

ROLLING is a practice that gives our brain and body a feeling of safety.

And when we feel safe, we can let our guard down, so our bodies and brains can just relax…an important attribute for living a happier, healthier life.

What I have for you today are three varieties of rolling. Check ‘em out! Here’s what you’re gonna need: -Clear/Comfortable space. -Something for your head/neck

-Foam roller

Here’s what you’re gonna do: 🌬️FULL MOUTH EXHALE at the start of each move to get rid of some stale air 👃NASAL ONLY breathing throughout each move. Find a comfortable rhythm.

😴 Be your BEST LAZY SELF when performing these moves.

Be EFFORTLESS throughout this entire sequence. Feel like you’re doing NOTHING;)


✔️Rest your eyes if you wish. Check out my video below. 🔊 Sound ON!


💡 Lead with your “ZIPPER” towards the ground. Your LEFT LEG is just going along for the ride. -Lie on your RIGHT SIDE. Head/Neck comfortable. -Place LOWER LEFT LEG on the roller. KNEE below hip as demonstrated. -UPPER BODY is comfortable and remains quiet throughout. -Repeat: 20-25x/RIGHT SIDE ONLY


-Straight leg and head stay in contact with the ground at all times -Place SAME SIDE hand on kneecap -Reach OPPOSITE/FREE arm comfortably across your body and grasp gently but firmly onto your rib cage -ROLL towards your FLEXED SIDE

🔑Think NOSE, CHEST, “ZIPPER” SAME LINE. Everything moves as one.

-Repeat: 8-10x/SIDE

3) LAZY ROLL -Start in a RIGHT-SIDE LYING position, facing the ground. -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 ARM grips underside rib cage gently, but firmly. 🔑Think NOSE, CHEST, “ZIPPER” SAME LINE. Everything moves as one. -TOP KNEE comes off the ground. TOP FOOT stays on the ground, as demonstrated.

💡 Pulling the rib cage up gently and lifting the knee up as you do it. -LET GO at the end of the roll (Best you can!)

-Repeat: 8-10x/SIDE

🧘 Transition into your day: Slow NASAL breathing -Sit or lie down comfortably for 3-5 minutes and practice just following your breath.

Notice how you move and feel afterward. Different than normal? Practice DAILY as part of your normal body maintenance routine and enjoy feeling better afterward! Dedicated to your health and longevity, Mike New to my approach to strength and longevity? Check out my practice for reducing overall body tension and engaging the relaxation response FIRST. Then sign up for a Complimentary Assessment & 1 Free Orientation Session! I promise, no gimmicks, no pressure… just a discussion about you! Let’s get you moving better and feeling stronger. CLICK HERE to learn more. Enjoying my blog? Sign up for my newsletter! Together we can start your journey to feeling better and getting back to doing the things you love to do! Click HERE to sign up.


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