Building a sculpted physique and an undulating spine will not only help you look and feel better, it’ll also get you ready for some seriously good sex! A strong and flexible body not only improves stamina in between the sheets, but building a connection to your core and pelvic region also allows more control when it really counts.
A lot of you will be familiar with the foam roller. There’s probably a few kicking around in the corner of your gym. But it’s useful for much more than just rolling out tight IT bands. These foam roller moves are designed to help enhance your bedroom game by improving flexibility, reducing pain, and increasing connectivity, awareness, and control in the body and mind.
BENEFITS: Helps hydrate and regenerate the connective tissue and increase flexibility, circulation, and connection to the hips and pelvis to help you move more freely and shake up your sex life by trying out some new creative positions in bed.The Move: Sit on the roller and reach your left arm behind you with your left palm placed on the mat for stability. Cross your left ankle above your right knee to create a figure four position. Lean your weight slightly over to the right hip area and roll back and fourth a few inches in each direction. Next, roll in circles to help increase circulation and blood flow and reduce congestion.Spend about 30 seconds to 1 minute on each side.
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#2 Roll out the Kinks
BENEFITS: Rolls away stress, increases relaxation, and helps deepen the breath and overall oxygen flow throughout the body, all of which helps you be more present and last longer between the sheets.The Move: Place the roller under your back and lay your middle back over the roller. Take your hands behind your head to support your head and neck. Using your feet to drive the move, inhale as you roll and massage up the upper back and shoulder blades. Exhale as you roll and massage down the spine to the bottom of your ribs, avoiding the lower back.Repeat 8 times.
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#3 Side Hip Roll
BENEFITS: Increases hip mobility and decreases tension in the hips which help increase openness and a deeper sense of being ‘in the moment’ in your body, which also helps you ‘get out of your head’ during sex.The Move: Sit down, placing one hip on roller while grounding your lower hand on the mat with the wrist crease directly under the shoulder. Bend your top leg and ground your foot down in front of the extended leg for support and leverage. Use your grounded hand and foot to slowly move the roller up and down the outer hip, staying on the 6-8 inches of area around the hip and upper outer thigh.Repeat eight to 10 times on each side.
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#4 Diaphragm Release
BENEFITS: Enhances flexion and extension of the spine while expanding the lungs so you have more staying power in the bedroom.The Move: Lying on your back, bring the roller to the bottom of your shoulder blades with your hands behind your head, fingers gently interlaced to support your neck. Place your feet parallel and hip-width distance apart and keep your tush down on the mat. Inhale as you arch your thoracic (or mid- to upper-) back over the roller. Keep you hands behind your head while stretching the front of your neck to release any tension. Exhale and curl back up, squeezing and flattening all the air out of your stomach, organs, and lungs to clear out the carbon dioxide, making room for fresh oxygen to fill the lungs. This also helps clear any tension and stress in the gut by ringing out the organs like a wet towel, while flattening the abdominal muscles.Repeat eight to 10 times.
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#5 Inverted Lower Back Roll
BENEFITS: Releases and ‘lubricates’ the fascia in your lower back, hips and sacrum while reducing tightness and pain in this area to help you move like a bedroom acrobat.The Move: Place the roller under your sacrum, just above the tailbone. Avoid overextending or arching your lower back. Place your upper back and shoulders to the mat, keeping your waist elevated in a bridge position. Lift your knees over your hips so they’re pointing up to the ceiling, while holding either side of the outer edge of the roller to make sure it doesn’t slip. The roller should remain stable throughout this exercise. Inhale as you roll your hips and knees to the right and then exhale as you roll to the left.Repeat 5-8 times on each side.
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#6 Rolling Lunge
BENEFITS: Builds core strength, hip flexibility, balance, and endurance while activating your core which means more power, control, and range of motion in the bedroom.The Move: Place your right foot forward, with the right knee slightly bent and put the top of your left foot on the roller behind you with the leg straight. Raise your left arm up and your right arm down to the right. Inhale and bend your right knee down and roll the roller up the left shin, just below the knee. Exhale as you slowly roll back up to the start position.Repeat 5-8 times on each side.
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#7 Rolling Shell Curl
BENEFITS: Scooping the belly flat flushes toxins and gives the body an internal ‘shower,’ while sculpting the waist. It also helps you tap into your intrinsic abdominal muscles that are useful when undulating the pelvis and spine—a useful skill during sex!The Move: Place the roller just below the knee joints. Place your hands shoulder-width apart and make sure your shoulders are directly over your wrists. Stabilize your shoulders, Inhale and reach your spine into a slight extension to elongate the front of your core and then exhale as you start turning your tailbone under and scooping your belly while rolling the roller down your shins. Inhale and slowly resist the roller as your legs back down into the full extension position.Repeat 8 times.
BENEFITS: Helps hydrate and regenerate the connective tissue and increase flexibility, circulation, and connection to the hips and pelvis to help you move more freely and shake up your sex life by trying out some new creative positions in bed.
The Move: Sit on the roller and reach your left arm behind you with your left palm placed on the mat for stability. Cross your left ankle above your right knee to create a figure four position. Lean your weight slightly over to the right hip area and roll back and fourth a few inches in each direction. Next, roll in circles to help increase circulation and blood flow and reduce congestion.
Spend about 30 seconds to 1 minute on each side.
#2 Roll out the Kinks
BENEFITS: Rolls away stress, increases relaxation, and helps deepen the breath and overall oxygen flow throughout the body, all of which helps you be more present and last longer between the sheets.
The Move: Place the roller under your back and lay your middle back over the roller. Take your hands behind your head to support your head and neck. Using your feet to drive the move, inhale as you roll and massage up the upper back and shoulder blades. Exhale as you roll and massage down the spine to the bottom of your ribs, avoiding the lower back.
Repeat 8 times.
#3 Side Hip Roll
BENEFITS: Increases hip mobility and decreases tension in the hips which help increase openness and a deeper sense of being ‘in the moment’ in your body, which also helps you ‘get out of your head’ during sex.
The Move: Sit down, placing one hip on roller while grounding your lower hand on the mat with the wrist crease directly under the shoulder. Bend your top leg and ground your foot down in front of the extended leg for support and leverage. Use your grounded hand and foot to slowly move the roller up and down the outer hip, staying on the 6-8 inches of area around the hip and upper outer thigh.
Repeat eight to 10 times on each side.
#4 Diaphragm Release
BENEFITS: Enhances flexion and extension of the spine while expanding the lungs so you have more staying power in the bedroom.
The Move: Lying on your back, bring the roller to the bottom of your shoulder blades with your hands behind your head, fingers gently interlaced to support your neck. Place your feet parallel and hip-width distance apart and keep your tush down on the mat. Inhale as you arch your thoracic (or mid- to upper-) back over the roller. Keep you hands behind your head while stretching the front of your neck to release any tension. Exhale and curl back up, squeezing and flattening all the air out of your stomach, organs, and lungs to clear out the carbon dioxide, making room for fresh oxygen to fill the lungs. This also helps clear any tension and stress in the gut by ringing out the organs like a wet towel, while flattening the abdominal muscles.
Repeat eight to 10 times.
#5 Inverted Lower Back Roll
BENEFITS: Releases and ‘lubricates’ the fascia in your lower back, hips and sacrum while reducing tightness and pain in this area to help you move like a bedroom acrobat.
The Move: Place the roller under your sacrum, just above the tailbone. Avoid overextending or arching your lower back. Place your upper back and shoulders to the mat, keeping your waist elevated in a bridge position. Lift your knees over your hips so they’re pointing up to the ceiling, while holding either side of the outer edge of the roller to make sure it doesn’t slip. The roller should remain stable throughout this exercise. Inhale as you roll your hips and knees to the right and then exhale as you roll to the left.
Repeat 5-8 times on each side.
#6 Rolling Lunge
BENEFITS: Builds core strength, hip flexibility, balance, and endurance while activating your core which means more power, control, and range of motion in the bedroom.
The Move: Place your right foot forward, with the right knee slightly bent and put the top of your left foot on the roller behind you with the leg straight. Raise your left arm up and your right arm down to the right. Inhale and bend your right knee down and roll the roller up the left shin, just below the knee. Exhale as you slowly roll back up to the start position.
Repeat 5-8 times on each side.
#7 Rolling Shell Curl
BENEFITS: Scooping the belly flat flushes toxins and gives the body an internal ‘shower,’ while sculpting the waist. It also helps you tap into your intrinsic abdominal muscles that are useful when undulating the pelvis and spine—a useful skill during sex!
The Move: Place the roller just below the knee joints. Place your hands shoulder-width apart and make sure your shoulders are directly over your wrists. Stabilize your shoulders, Inhale and reach your spine into a slight extension to elongate the front of your core and then exhale as you start turning your tailbone under and scooping your belly while rolling the roller down your shins. Inhale and slowly resist the roller as your legs back down into the full extension position.
