The Ultimate In Core Stability...
When a child initiates there first roll, there was a actually a purpose behind it. Each day our children move with a distinct purpose.
Once a baby has built the strength in it's neck to hold his/her head up, movement is now critical for survival.
Something will eventually grabs the attention of the child, it will raise it's head and REACH for whatever object grabbed it's attention.
The result... is a segmented roll.
Again, purpose behind the movement.
Similarly we want to create the same purpose behind our movement. So for this drill you want to use some sort of object to aim for.
It could be a kettlebell, foam roller, or a cone.
Upper Body Rolls...
During the upper roll you want to imagine that you're paralyzed from the waist down, you want to avoid using your legs to roll you over, seriously, you'll be tempted to cheat 😉
1. Lying on your back, lift your head, look toward your goal and reach with your left/right hand. Continue reaching until the rest of your body has plopped over.
2. To come back use the same hand and reach behind your. Focus your gaze on the center of your hand. Continue reaching to the wall, kettlebell, or foam roll behind you until you flop back to your starting position.
Lower Body Rolls...
Same as the upper roll, only this time you want to imagine that you're paralyzed from the waist up.
You will not even use your head like you did in the head and the upper roll.
1. Lying on your back, with your arms over-head, bring your left knee to your chest and then kick it across towards your right side. Remember , you must have a purpose. Aim to kick the wall, foam roll, or a cone. Eventually your body will flop over just like with the upper roll.
2. To come back use the same leg. Bring your heel to your butt and then kick back behind you as if you're again, kicking for the wall until you flop back to your starting position.
Your Practice
After finishing your head led rolls, you'll flow right into the segmented rolling.
1. Perform 5-10 rolls per limb.
Leave me a comment below and let know what ya think.
Hec