Скачать или смотреть Roll Over, classical followed by a modified version

the third exercise in the classical Mat work order. Contraindicated if you have disk issues.

Set up:
Lay flat on your back legs straight, hands by your side.
Inhale to prepare, exhale, press your arms and spine into the mat then lift your legs up and reach them over head lifting your hips off the floor.
Inhale to hold
Exhale, push the back of the head and arms into the mat, slowly rolling down and lowering your legs to the floor.
Repeat 5x


Modification:
Bring legs to table top.
Draw knees towards your forehead trying to lift your hips off the mat.
Progress to lifting your hips off the mat and over your shoulders.


Cues:
Keep your arms and head pressing into the Mat at all times
Roll down slowly, placing one vertebrae on the mat at a time.