Spinal Motion on the Roller
Small oscillations of the vertebral column moves the facet joints with micro movements, allowing for places to ease enabling better movement to occur. The facet joints are the joints of two vertebrae where they share the connection of linking the bones together. These synovial joints require movement to stay hydrated for movement. We can become stuck along the spine at these junctures. And when we do, we tend to over move in other areas of the vertebrae to make up for the lack of movement in another segment. Seated on the roller as shown here, allows for small rolling of the roller from side to side. The small rolling is initiated from the base of the pelvis, at the ischials (sitz bones) and reverberates up the spine into the neck and head. As you continue to do this movement, you can become aware at what area is not moving well. Place your mind into these areas, breath and visualize them moving. It will ease up tension in the whole body. Note: if sitting with the knees bent as performed here is difficult, you can place the roller on a higher surface and straddle the roller with your feet grounded on the floor. Sitting on a large physioball can give you a similar feeling. However, the surface of the ball is greater than the width of the pelvis which will tend to move you from an outer fulcrum rather than a more central one as the ischials on the roller.
Rollers come in different densities. A pink roller is the softest. The blue is medium. The white or balck rollers are extremely dense and not recommended for this movement nor the Child's Pose with Roller movement shown next week.