Active Foam Roller Star Stretch
To do the Active Foam Roller Star Stretch, grab a foam roller or block that you can place on the ground under your knee. Start by lying on your back with the roller running parallel to your body and about the middle at waist height. Bend your knee, on the side furthest from the roller, and bring it up toward your chest so that your hip is bent to about 90 degrees.
Take the hand on the same side as the roller and reach across to the outside of that knee and pull your knee across your body to place it on the roller. Hold your knee down on the roller and even relax your lower leg down on it. You will want to keep your knee on the roller even if you do roll forward or backward a bit on it. Just don’t let the knee come up off of it.
Place your other hand behind your head so your elbow is open and out. Rotate to bring that elbow down on the ground by your opposite shoulder. Don’t just flap your arm but actually rotate your body.
Then lift the elbow up and rotate your chest back open toward the ceiling as you try to touch your shoulder and that elbow back down on the ground. You are trying to rotate as open as you can, twisting through your spine without letting your knee come up off the roller. Open up, pause and then rotate back closed. Repeat all reps on one side before switching.