11 Jul Foundation: Spinal Mobility & Strengthening – Half Roll Downs
Foundations: Spinal Mobility & Strengthening
Quick Intro: Half Roll Downs
What’s it good for?
🌟 Increases abdominal strength and teaches deep abdominal activation.
🌟 Increases rib cage capacity.
🌟 Teaches us to separate side bending from rotation.
🌟 Introduces us to Short Box Abdominal series on the Reformer and Barrels.
🌟 Gets us ready for Roll Ups and Roll Overs – the second and third exercises in the tradition series from “Return to Life”.
🌟 Teaches us to sit up on our sit bones in preparation for seated exercises.
A quick “how to”…
Half Roll Downs
🌟 Sit as tall as you can on your sit bones. Bent knees, feet flat on the floor.
🌟 Draw in your abdominals, and use them to roll off the back of your sit bones as you exhale.
🌟 Roll as far as you can, but remaining in control.
🌟 At the bottom, sniff to inhale and exhaling roll back to the starting position.
🌟 Try rolling down from the sitting position and rolling up from a lying position.
Half Roll Downs & Rotation
🌟 Sit tall as you did for the Half Roll Downs.
🌟 Place your hands behind your head with fingers clasped. Press your head into your hands and your hands into your head.
🌟 On the inhale, rotate either clockwise or anticlockwise, growing tall as you do.
🌟 Exhaling, roll down, still in rotation.
🌟 Inhaling, rotate to the other side.
🌟 Staying in rotation, roll back to the starting position, but you’ll be rotated to the other side.
🌟 Repeat to return to the other side.
Half Roll Downs & Arm Raises
🌟 Sit up as in the other Half Roll Down exercises.
🌟 Roll Down without rotating, keeping your arms in a horizontal position.
🌟 As your roll back up, reach your hands, palms facing inwards, upwards and backwards, overhead.
🌟 Stick your bum out and bring your heart towards your knees. Inhale deeply.
Hints & Tips:
🌟 As you roll down, really tuck in your tailbone.
🌟 Think of your stomach pushing you backwards as you roll back.
🌟 Use your exhalation to increase abdominal activation.
🌟 Use your inhalation to increase stretch in rotations and the arm raises.
🌟 Be careful that rotation is rotation, with not side bending.
🌟 In the Arm Raises variation, think of working in opposition between your straight spine and arm raises.
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