This exercise improves the transition to the tall sit position of the Get-up.
Rolling Lower Body
This is a lower body rolling pattern used to increase the dynamic stability and core communication connecting the upper and lower body in a natural rotational pattern.
- Starting Position:
- Supine
Set Up: Lie on your back, arms overhead, feet hip-width apart. Completely relax the body from the waist up through the arms.
Action: Bring one knee up toward the opposite side hip and reach with that leg across your body while turning your hips in the same direction. The upper body remains relaxed in the start position until the lower body pulls it over about halfway through the roll and then finishes following the hips.
Return: To return to the starting position extend and reach the same leg diagonally back across the body. Again, the upper extremity remains relaxed on the floor and the lower body simply pulls it over returning to the start position on your back.
Related Exercises
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This is a starting point in executing a supine to prone upper body rolling pattern when technique is compromised in a full roll. The pad aids to assist the rolling pattern by developing a downhill roll, minimizes the range of motion and helps to disassociate the upper body.
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This self-limiting exercise helps to expose a lack of motor control and bilateral asymmetries in the Tall Kneeling position.
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This self-limiting exercise helps to expose a lack of motor control and bilateral asymmetries in the half Kneeling position.