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[QUOTE=RubyCamaro;8478977]Yeah, I am going to get one of the large balls & know pretty much how to use it but how do you use the foam roll? Haven't used it before. I don't think I'll be going to the weight class any more I think it may have been what aggravated it. I will try to catch the yoga class instead when I can. It is currently not offered at a time when I can do it very often.
You can start with lay on your back with the foam roller right in the middle of your back, head to lower back on the roller. You'll use your arms/hands and with knees bent, feet flat, try and balance yourself steady. You can gently rock right/left to get the feel and hang of keeping balanced.
Once your comfortable and steady lift your right arm straight up, pointing at the ceiling, and lift and extend out your left leg. Hold for a few seconds then switch sides. It sounds easy, and for the most part it is, it's just getting use to keeping yourself balanced. That takes all your core muscles. Try to do ten times on each side in one set. Work your way up to three sets with a few minutes rest/stretches in between.
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