Exercise Software by VHI

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Foam Roller

Complete Index


	Sections

	General Guidelines Sitting Standing Supine		Side Lying All Fours Prone Stretching

General Guidelines

CHECK IN/ OUT GET ON TARGET! IDEAL POSTURE		SAFETY CONSIDERATIONS SPECIFIC VARIATIONS SYMBOLS
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Sitting

On Target (Comfort Zone): Finding Spine Stability Hip Motion (The Turret): on Stable Spine Trunk: Lean Back – Abdominal Strength Leg: Lift – Abdominal Strength Hip: Flexion / Stabilization / March Knee: Flexion / Extension – Closed Chain (Rolling Stool) Knee: Flexion / Extension Stabilization Challenge		Thoracic: Stretch – Lean Back (Chair) Hip Hike: Spinal Side-Bend Weight Shift: Side-Bend Sit to Stand: Easy Sit to Stand: Hard Neural Stretch: Slump / Arch Thoracic: Rotation – Alternating Triceps: Strength – Press-Up
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On / Off: Safety On Target: Finding Posture Stability Balance: Anterior / Posterior – Limits of Stability Feet Position Chart Head / Eyes Chart Body Shift: Ski / Charleston Tandem Tightrope Weight Shift: Kneeling Righting Reaction Half-Standing Work Task: (on Roller) Squat / Stand: Core Practice Body Roll: (on Wall) Balance: Uniped (on Wall)		Rock / Roll Slide: (on Wall) Push-Off: (on Wall) Roll-Up: (on Wall) Arm Press: (on Wall) Scaption: (on Wall) Hip Hike: Weight Shift Balance: Uniped Hip: Flexion / Extension Hip: Abduction / Adduction Hip: Circle / Alphabet Giant Step Obstacle Course
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Supine

On / Off Roller: Abdominal Curl-Down On / Off Roller: Side-Lying to Supine On Target: Finding Spine Stability Pelvic Tilt: Spine Extension / Flexion (1 of 2) Spine (The Wave): Elongation – Moving Segments (2 of 2) Spine: Elongation Comfort Positions: Flexion / Extension Spine Bias Lumbar: Release Lumbar: Segmental Extension – with / without Support Thoracic: Mobilization Rib: Mobilization – Diagonal Thoracic / Rib: Mobilization Balance / Righting Reaction: (on Wall) Stability Practice: Ball Toss Stabilization Routine Hug / Turn Weight Shift: Side to Side Upper Body: Alignment – Fist Roll Cervical: Stabilization Scapula: Pull / Chest Unlock Scapula: Stabilization – Reach / Pull Shoulder: Stabilization / Lower Trunk: 90 / 90 Rotation Shoulder: Stretch / Stabilization – in Quadrant		Arm Sweep (Angels in the Snow) Arm: Neural Mobilization Stabilization / Arm Strength Upper Body: Rotation / Scaption Upper Body: Rotation Trunk: Stabilization – Isometric Roller Resistance Trunk: 90 / 90 Rotation (on Wall) Lower Trunk Rotation / Pelvic Opener Lower Body: Rotation Leg: Coordination – Walk Hip: Rotation Abdominal: Strength – Varied Arm Positions Arm Positions Feet / Roller Chart Pelvic Squeeze / Protected Hip: Adduction / Abduction Pelvic: Stabilization (on Floor) Hamstrings / Abdominal Control Lower Abdominal (Dead Bug): Strength Full Body: Double Extension Leg: Neural Glide / SLR Hip Hike Leg: Roll Leg: Neural Glide (on Wall) Leg: Lift / Bridge (on Wall) Leg: Lift / Bridge (on Ball)
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On Target (Comfort Zone) Finding Spine Stability Lumbar Spine: Side-Bend – Hollowing Waist Hip: Flexion Hip: Extension Hip: Adduction / Abduction Hip: Rotation Upper Body: Rotation		Lower Body: Rotation Upper / Lower Trunk: Rotation Arm: Slide – Behind Back Arm: Neural Glide Arm / Leg: Glide / SLR
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On Target (Comfort Zone): Finding Spine Stability Spinal Mobility (Cat / Camel) Flexion / Extension Wrist: Flexion / Extension Weight Shift: Side to Side Hip: Abduction / Adduction Hip: Internal / External Motion Hip: Flexion / Extension Spine: Rotation in Flexion / Extension Shoulder: Rotation / Scaption – Weight Bearing		Trunk: Cross Rotation Crouch: Twist Trunk (Scoli Swerve): Controlled Rotation / Side-Bend Arms / Legs (Swim): Lift on Stable Spine Arms / Legs (Crawl): Move in Flexion / Extension Balance / Lift: Double Roller Trunk: Arm Cross Stretch
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Prone

Comfort Position: Flexion / Extension Spine Bias On Target: Finding Spine Stability Pelvic Tilt Bolstered Rest / Hip: Flexion / Extension Row: Alternate Creep Abdominal Coil Weight Shift Body: Rotation / Extension Trunk (Baby Alligator): Rotation / Extension Thoracic: Roll / Extension		Arms / Legs (Swim): Extension Leg / Hip: Lift / Extension Knee: Flexion / Extension Neck / Head: Extension / Lift Push-Up: Kneeling Scaption Push-Up: Standing (Table) Shoulder Stand Trapezius Squeeze: Easy Positions Trapezius Squeeze: Hard Positions
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Wrist: Flexion / Extension Foot: Flexion / Extension Forefoot: Mobility Heel: Standing Hamstrings: Standing Posterior Leg / Trunk (Quarterback Squat) Hip Adductor: Standing Outer Hip: Standing Hip Flexor: Half-Kneeling Hamstrings: Half-Kneeling Crouch		Chest Thoracic: Roll Lumbar: Flexion Sacrum (T Hip) Hip Rotator / Adductor (Star Stretch): Sitting Outer Hip: Massage Hip Extensor / Rotator (J Hip): Sitting Piriformis: Kneeling Shoulder / Chest Opener: Standing
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