Lie with lower back on bottom of roller, head fully rested on roller. Spread legs hip distance apart. Inhale with pelvis in neutral. Exhale, squeeze abdominals and open lower back into the roller. Inhale, bring pelvis back to neutral keeping ribcage still. Repeat.

Lie on your back with knees bent. Ensure the space that's in the small of your back stays the same throughout the exercise. To ensure this, you could place a small rolled towel (size of your hand) in there. This will help keep the spine in its best alignment. If when you lie on your back you find your head is wanting to look back, take however many towels you need and fold them under your head until you have your best posture. Don't use more towels than you need, as this will put your head back to where you're trying to release it from. Arms out to the side. Palms face up. Press your arms down as though you're creating an indentation in the snow. Continue to slide up, keeping the chin tucked, and be aware of not increasing the space in the small of your back. Arms stay in contact with the floor as you slide them all the way up and all the way back down. Repeat.

Sit on foam roller with bent knees. Feet shoulder width apart. Lean back (roller will move forwards a bit) onto lower back. Engage abs. Inhale, raise arms up (palms facing in). Exhale, lower arms. Repeat.

Lie with lower back on bottom of roller, head fully rested on roller. Bend and spread legs wider than hip distance apart. Lift arms parallel to floor, beside hips. Inhale, nod chin. Exhale, scoop belly, roll forward reaching fingers across room. Stay for a few breaths. Exhale, lower down. Repeat.

Lie on your back with the roller supporting your lower back and head. Spread legs hip-width apart. Exhale, engaging abs. Inhale, lift right leg to tabletop, then left leg. Hold briefly. Exhale, lower both legs back down.

Lie on back. Engage core. Bend hip and knees at 90 degrees. Feet hip-width apart in the air. Point arms up with palms facing forward. Lower left arm behind you and extend right leg, bringing as close to floor as possible without arching back. Draw left knee to chest. Hold without arching back. Relax head, neck and shoulders. Return to start. Switch sides.

Lie on your back with your head on the mat and the roller beneath your lower back (SI joint). Bring your knees to your chest, interlock your fingers, engage your core, and gently pull your knees in towards your chest.

Lie down with your head on the mat and the roller under your lower back. Hands on the roller, pull abs in, and lift knees. Open into frog legs. Inhale, stretch legs forward and up. Circle legs both ways. Exit by hugging knees.

Lie flat on your back. Curl the head and shoulders off the mat. Bring both knees to the chest. Extend both legs straight to the ceiling, place both hands onto the right ankle, and lower the left leg to 45 degrees. Pulse the right leg towards the chest two times and scissor-switch the legs, placing both hands on the left ankle and lowering the right leg to 45 degrees. Repeat.

Lie on back with legs extended. Bend left knee. Pull gently on left leg, bringing knee towards chest. Don't arch neck. Switch legs.

Lie on your back with knees bent, feet on the roller, and arms at your sides. Exhale, curl your pelvis under, rolling your hips up while squeezing glutes and hamstrings. Inhale at the top, then exhale as you roll back down. Repeat.

Lie on back, arms beside body. Bend knees, place heels on apex of roller. Exhale, straighten legs. Inhale, return to start.

Lie down with head on mat and roller below SI joint (lower back). Arms to sides. Palms down. Bend and raise both legs. Slowly lower legs behind head until legs are parallel to floor (or go lower and feet touch mat). Repeat lowering and raising of legs.

Kneel with an inhale and nod your chin. Exhale, placing hands on the foam roller and pushing it out. Inhale to extend from tail to head, opening your chest. Exhale as you roll back until your fingertips touch the roller.

Sit on your knees with hands on the roller, aligned with shoulders. Tuck toes, keep knees together, and lift toes off the mat. Inhale, bend elbows to lower your torso towards the roller. Exhale, push back up without moving your legs. Repeat.

Sit on your knees with hands on the foam roller, aligned with shoulders. Tuck toes under and bring knees together. Inhale, lift knees off the floor while squeezing. Hold briefly, then exhale as you lower knees back to the mat. Repeat.

Lie on your stomach with hands on the roller and legs apart. Inhale, lift your torso. Exhale, lower down while raising your right leg. Inhale, lift your torso again, lower the right leg, and raise the left leg. Repeat.

Lie on your stomach with hands on the roller and legs wide apart. Inhale, glide shoulders down. Exhale, press up into your hands, lifting your torso and straightening your arms while bringing the roller slightly in. Inhale, hold. Exhale, lower. Repeat.

Sit on your heels. Create a sandwich from the navel to the lumbar spine (try to keep that neutral). Raise off your heels. Squeeze your glutes and abs. Cross arms over your chest. Engage core. Lean back from your knees and return to the start. Repeat.

Stand tall with arms out in front. Feet a little wider than shoulder-width apart. Look straight ahead. Bend at knees and hips into a squat (thighs parallel to floor). Return to start.

Stand tall. Bend right knee. Step back onto ball of foot. Go as far as you are comfortable. Don't let right knee bend past toes. Keep hips even. Think of hip bones as headlights that have to point forward. Chest open. Gaze straight ahead. Rest hands above right knee for stability. Straighten back leg. Don't lock knee. Let lift come from hamstring (back of leg). Hold. Repeat on other side.

Stand tall with arms out in front. Feet a little wider than shoulder-width apart. Look straight ahead. Bend at knees and hips into a squat (thighs parallel to floor). Return to start.

Stand tall. Bend right knee. Step back onto ball of foot. Go as far as you are comfortable. Don't let right knee bend past toes. Keep hips even. Think of hip bones as headlights that have to point forward. Chest open. Gaze straight ahead. Rest hands above right knee for stability. Straighten back leg. Don't lock knee. Let lift come from hamstring (back of leg). Hold. Repeat on other side.

Sit on the roller with your right buttock, crossing your right leg over the left. Roll back and forth, focusing on the outer buttock, then shift weight to the centre. Repeat on the other side.

Lie on your right side with the roller under your outer thigh, near the knee. Support yourself on your right forearm and left hand. Roll up towards your hip, then back. Repeat. Switch sides.

Lie on your right side with the roller under your armpit and hands behind your head. Use your back muscles to roll from the armpit to the base of the shoulder blade, then roll back. Repeat and switch sides.