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by explosion: link Place the foam roller in the center of an exercise mat. If you have one, place a Head Align over the center of the foam roll. Place one foot on the Head Align, or on the center of the foam roller. Lift your other knee until it is at approximately hip level. Ensure that your back is straight and you are not leaning to the side. Keep your core engaged.
Hold for 10-20 seconds, then switch legs. As a progression, try to increase the length of time that you can balance on the roll.
Hold for 10-20 seconds, then switch legs. As a progression, try to increase the length of time that you can balance on the roll.