Sunday, 17th of December 2017
Sunday, 17th of December 2017


Starting position:

Lie on your back with your legs bent and pressing together, and feet on the floor. Arms straight on the floor behind your head. Don't let the shoulders come up to your ears, really draw shoulderblades and shoulders down.

Photo Credit: Janne Danielsson

Exercise:

Inhale, lift your arms and head up from the floor, float your shoulderblades up as well on the inhale. When you run out of lung room, and the upward movement is getting exceedingly harder, start the exhale and PULL your belly in, and continue to roll up . When you are about 2/3s up you can straighten your legs and finish the rollup stretched over your legs. DO NOT let the legs lift up off the floor, you must press them down (or pretend they are really heavy and can't be moved). Hang over your legs and stretch for one breath. You are not done yet, here's the roll down part of the roll up. Roll down with legs straight, using one breath if you can, go fairly slow and really work that sccop. Place your spine down bone by bon, lenghtening it down on the mat. Advanced/full version; do the roll up with straight legs throughout, a little faster but with full control. Repeat 6-8 times.

Think about:

You must draw your belly in the entire time, and if you see your belly pushing out you are not doing it right!. Therefore keep your eyes on your belly and pull that sucker in. Roll up in an even, but not too slow, motion. If you have to snatch yourself up, you are doing it WRONG. Better then to grab a hold of your legs for a little help and focus on that scoop. You will be able to do it w/o hands and with legs straight, eventually, I have seen it in many clients. Don't forget to press your legs together, drawing shoulderblades down and exhaling at the hardest part, all details will really aid and shape your roll up to true form.

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