Roll Over

Description

Lie on your back, with your legs extended toward the ceiling and pressed together, your arms alongside your body with your thumbs turned toward the sky and anchored into the mat. On a powerful exhale, lift your pelvis off the floor to curl your spine vertebra by vertebra, imagining that you want to “sit on the ceiling,” with your feet and buttocks aligned on the same horizontal plane without crushing your neck. Once in the top position, spread your feet shoulder-width apart, then slowly roll your back down vertebra by vertebra until your pelvis rests on the mat. Perform the movement in a controlled manner, keeping your trunk engaged throughout the curl.

Settings

Equipment

No Equipment

Positions

Supine Position

Muscle groups

Lumbar flexorsHip flexors

Difficulty

Difficult

Movement

Flexion

Contraction mode

Concentric