Technique Tuesday: Roller Pull-Over

October 30, 2018

 

Equipment: 

- long foam roller

 

Purpose: 

- strengthen your abs while keeping your rib cage, spine, and pelvis in the right position

- improve your ability to stabilize your spine during overhead exercises 

- improve your ability to maintain core stiffness while breathing

 

Technique Tips:

- exhale and feel your ribs glide down towards the roller (FULLY EXHALE!)

- inhale low into your belly while keeping the ribs down --- it can be helpful to place an object on your belly to feel yourself breathing into that area

- take a few full exhales to set-up the position before you start moving your arms

- you should feel your lower back start to contact the roller by getting your ribs down (not by using your legs or tucking your tailbone)

- wiggle your legs to make sure that they are staying relaxed

- once you are ready, move the arms back on the exhale --- make sure your ribs stay down!

- only move the arms as far as you can without your ribs lifting up

- inhale and return arms up to the starting position

 

This exercise is great for anyone who reaches above shoulder height day-to-day and for anyone who does overhead lifting at the gym!

 

Can you do this for 2-3 minutes without losing proper alignment? If you answered yes then it is time to go pick up some weights and move onto more challenging exercises! But, this can still be a great addition to your warm-up routine! 

 

 

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