March MATness – The Roll Over

Here we are on day 3 of March MATness and that brings us to the rollover. The roll over is a “rolling” exercise and requires a lot of control. A very important component of this movement is to remember the “full body” connection. Before you practice the roll over, make sure that you feel strong and in control when performing the prep below.

Roll Over Prep

1.  Lie on your back with your legs fully extended and engaged, arms long by your side actively pressing into the mat

2.  Inhale and begin to lift the legs away from the mat using the deep squeeze of the thighs, glutes and abs

3.  Lift the legs up to a 90 degree angle

4.  Continue the active engagement of the legs and press the upper body into the mat as you peel the tailbone away from the mat

5.  Keeping a strong center lower the legs back down to the mat. Repeat 3-6x

Roll Over

1.  Lie on your back with your legs fully extended and engaged, arms long by your side actively pressing into the mat

2.  Inhale and begin to lift the legs away from the mat using the deep squeeze of the thighs, glutes and abs

3.  Continue the active engagement of the legs and press the upper body into the mat as you begin to peel your spine away from the mat and bring the legs overhead (Use the support of the strong arms and core to support the weight making sure it is not in the head and neck)

4.  With the legs overhead, exhale and open the legs hip width and flex the feet

5. Inhale, begin to roll the spine back into the mat as you lengthen the legs away in opposition

6. Exhale as the legs lower down and together to the mat as far as you can control. Repeat 3x

7. Reverse the pattern of the legs and repeat 3x