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Lower Back Pain Causes & Solutions The Advanced Side Roll

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You need a tennis ball for this exercise.
The Advanced Side Roll:- Start Position
  1. Lie on your back in the relaxation position with both arms out to the side and palms up.
  2. Bring your knees up one at a time to your chest, and put the tennis ball between your knees.
  3. Thighs at right angle to body.
  4. Pelvic neutral and Scapulas anchored.
The Advanced Side Roll:- Action
  1. Breathe in and zip and hollow.
  2. (Breathing out): Slowly lower both legs toward the right and look to the left. At the same time, turn the left palm down. This will remind you to anchor your left scapula and keep it on the mat.
  3. (Breathing out): Shrug your shoulders up to your ears.
  4. (Breathing in): Gently bring your shoulder blades together. Your elbows will go back, but not out of sight.
  5. Breathe in and (while breathing out): zip hard and use the "strong centre" to bring your legs back to the middle. At the same time return your head to the middle and turn the palm of your left hand back up.
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The Advanced Side Roll:
Start Position HipRole1
Action HipRole2
Action: Continued
  1. Now do the same but this time lower the legs toward the left. (Head looks right, Right palm looks up, right shoulder stays anchored and touching the mat).
  2. Repeat four to eight times each side, going a little further each time.
Comments
Stay in control with this exercise. Emphasize smaller movements with precision to start with. This exercise will feel strange because the legs are being moved by the abdominal muscles while the leg muscles themselves are taking a holiday.
What it does
Standard exercises emphasize obvious movements in the limbs. Pilates emphasizes co-ordination and stability at the core. This classic Pilates exercise demonstrates the concept. In summary:-
  • Core stability
  • Core Co-ordination
Watch Points
  • Scapulas anchored and on the mat!
  • Knees together! - That's what the tennis ball is for.
  • The abdominals do the work: you are moving the legs by "stomach power" not "leg power"!
  • Don't let the weight of the legs pull you out of control!
  • Relax your neck as you look the opposite way to the leg movement.
Reference
  1. Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes; Publ. Mosby 202
  2. The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/
© Bruce Thomson, EasyVigour Project  (scroll up^^^^)