Spinal Articulation

Question 1

Roll Over

Intermediate

Answer 1

Set Up: Lying supine with lower back and pelvis on barrel,
legs straight and together, feet plantarflexed, hands holding handles, body on diagonal line
Inhale: Lift legs to 90 degrees in hip joint
Exhale: Roll over, legs parallel to floor
Inhale: Dorsiflex feet, separate legs, lower legs toward mat
Exhale: Roll back, lift legs perpendicular to floor, plantarflex feet, lower legs to diagonal line, bring legs together,
return to start position
MUSCLE FOCUS • Spinal flexors
• Hip flexors
• Hip extensors

OBJECTIVES • Spinal articulation
• Lower back stretch
• Hip extensor stretch
CUES • Maintain 90 degree angle in hip joint during roll over
• Keep thighs close to chest when rolling back
• Avoid lowering legs beyond diagonal line