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Find Your Stack Without Gripping
Use this guide alongside the roller video to explore how your belly, lower spine, and pelvis move together. Notice when your abdominals help guide the movement, how your glutes participate, and whether you can control both the curl and the return.
Start with the video
Have your foam roller ready and follow Day 3 for the setup. Keep the guide nearby for observation prompts, then revisit your sumo squat to notice whether lowering between your thighs feels different.
Watch the Day 3 Roller Practice →
Keep exploring your hips
My 21-day Unstick Your Hips challenge builds from lower-spine and pelvic control into hip rotation, inner-thigh work, weight shifting, and side bending.
Follow the Unstick Your Hips Challenge →
Go deeper with 360 Breathing
For years, trying to bring my ribs over my pelvis led me into upper-ab gripping and glute squeezing. I needed more ways to create space and develop support through my trunk.
My 360 Breathing course brings together release work, breathing practice, and progressive strengthening, with more than 70 exercises and posture-based starting points.
Learn to recognize your familiar compensations, explore expansion around your ribcage, and build the support to carry that space into movement.