Rocker with Open Legs
Progressive Layers Inspiration
These are examples and designed to spark your own creativity. I have only done one or two repetitions of each layer. When teaching you should do as many repetitions as appropriate for your group and stop at the level when everyone has been sufficiently challenged. Encourage people to stay at a level that suits them on that day.
Make it easier
Make it more challenging
Special Considerations
Prenatal considerations
Osteoporosis considerations
Not appropriate for osteoporotic clients due to the loaded spine flexion.
Rolling exercises require maintaining the spine in a flexed position.
Modify by:
1. Remain seated with legs wide. Lean back on hands keeping out of flexion as much as possible. Lift and lower legs alternating.
2. Remain seated with knees bent and hands supporting you on the floor behind you. Extend one leg at a time and return. Maintain a natural spine position as much as possible,
Done-For-You Sequences
Below are sequences which contain this exercise. Use them as they are or as inspiration!