Roller Under the Hips Routine

Here is a complete Spinal Roller routine where the roller remains stationary and maintains a single position under the hips. This simple, gentle, and easy to execute routine opens the hips and pelvic area and gives effective traction to the entire spine.


Figure 1. Roller under the hips full extension.







Figure 2. Roller under the hips for spinal traction.








Figure 3. Roller under the hips with pelvic stretch.

Figure 4. Roller under the hips knees to chest.

Figure 5. Roller under the hips legs spread.

(Figure 1) The roller is placed beneath the hips and the legs and arms are placed as shown. Allow gravity to do the work and be the force behind this stretch. Surrender to the roller and the force of gravity. Feel how the muscles deep in the pelvis and hips slowly lengthen and stretch. Rock slightly from side to side to deepen the stretch. Hold for a minute or two.

(Figure 2) Roller remains beneath the hips and the legs are positioned as shown. The arms can be placed above the head or down by the side of the body. Let gravity slowly draw the spine down towards the floor. Surrender into this relatively easy position and allow the roller to support and hold up the hips. Feel a gentle (or moderate) traction of the entire spine develop in this inverted pose. Hold for a few minutes or until the sense of stretch and spinal opening subsides. Rock your middle back from side to side or roll your head slowly from side to side to enhance the spinal traction effect in different areas of the back and neck.

(Figure 3) Roller remains stationary and under the hips. Soles of the feet are placed together, as shown, and drawn up towards the body, knees fall out by their own weight. Feel the stretch into the hips and groin.

(Figure 4) Roller is underneath the hips. Gently pull the knees up towards the chest. Feel the spinal elongation, traction, and stretch. Rock from side to side or roll your head from side to side slowly and gently. This extends and enhances the manipulation and spinal adjustment.

(Figure 5) With the roller underneath the hips the legs can be held up, stretched apart, or moved in big circular motions as if riding a bicycle. This is probably a more comfortable way to attain the circulatory benefits of inversion without much strain or effort.