Starter Rolling Lower Body

This awareness drill allows an opportunity to raise awareness of primitive lower body rolling patterns.

Set-up: Lie flat on your back with your arms comfortably by your sides and your legs extended.

Action: Lay flat on your back with your arms comfortably by your sides and your legs extended. Action: Lift one leg and reach across your body and over your opposite hip to initiate a roll onto your stomach. Your upper body should remain relaxed as you begin this roll and do not use your upper body to help with the roll. As you roll over onto your stomach, with the reaching leg find the ground with the knee and lower leg to begin supporting yourself. As you finish the roll, place the same side arm as the reaching leg onto the ground and followed by the other arm, finishing on elbows to support the position and the reaching leg finishing with hip and knee flexed. During this roll the upper body should trail behind, simply being pulled over by the effort of the lower body.

Return: With the reaching leg, reach back over the opposite leg to roll back onto your back. As the upper body begins to follow the lower body roll, the arm that you are rolling toward, now reaches and slides under the armpit to clear this arm out of the way so that you can roll back onto your back while looking over your shoulder. Again the upper body should trail the lower body movement until your return to the starting position on your back. Repeat for the desired number of repetitions and keep the three points of awareness in mind and verbalize any feelings of awareness at anytime. Repeat these instructions on the opposite side.

 

Related Exercises

  • Starter Rolling Upper Body

    This awareness drill allows an opportunity to raise awareness of primitive upper body rolling patterns.