But I Can’t Roll…Some Exercise Progressions

The other day we talked about how to assess your core function by rolling.  Hopefully, you tried it out, and if you did found you could do it.  But I bet a number of you had trouble with at least some of the rolls. Maybe you even felt like this.

People tend to have more trouble with the upper body rolls in both directions.  This means your core may not be operating optimally.  Many of you may think “But i have been doing all kinds of core strengthening how can my core not be strong?”.   If you couldn’t roll properly this doesn’t necessarily mean your core is weak it means that your movement patterns have been altered and your core may not be timing and sequencing correctly and you are calling in other parts of your body to help.  These same movement patterns are being used when you are bending, lifting, twisting, or doing other athletic maneuvers.
cookroll1

So what to do about it.  To get this timing and sequencing better we need to practice rolling, but in proper form.  Just like with any exercise good form is essential.  Your body has learned movement patterns over time and to change them we need to back up, make the activity easier and allow your body to perform the easier activity properly before challenging it again.  For rolling we do an assisted form of rolling.  So you start out by lying on your side.  Then roll to your stomach.  If you can do this easily without calling in your lower body.  Then progress away from vertical.  Prop a bolster or foam roller under your back. to keep yourself between vertical (on your side) and horizontal (lying flat on the floor).  You want to find the level that you can do in fairly good form but it is a challenge.  When that becomes easy bring yourself closer to horizontal by lowering your support.  If you have to really struggle and feel your lower body kicking in make it a bit easier.  Focus on the rolls that are most difficult and work those.  If a roll is easy you don’t need to work there.

Most people who have a true core sequencing issue should notice quick progression with these exercises.  If you don’t progress rapidly it may be because you don’t have good rotation mobility in your spine or hips.  If this is the case you need to correct this first.  We always need to have mobility to perform correct movement.  And lastly if this hurts you in anyway, usually in your spine, you need to have this checked out.  Pain is not okay with exercise.  And pain will alter your movement patterns to protect you.

If you have any questions about rolling, core exercise or any other exercise, give us a call at our Avon, CO office 970-949-9966 or in our Eagle, CO office at 970-328-1054.

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