R   O   L   L

The roll is a core stability and foundational movement that enables a person to switch from either a:

1. Supine to prone position by using a cross-lateral action in the transverse plane, or
2. Lying to seated position by rolling forward and backward in the sagittal plane

These movements are important for everyone, and we use them on a day to day basis for things such as rolling out of bed in the morning and rolling over in bed at night. Athletes who participate in sports that implement rolling such as jiu jitsu and gymnastics will also benefit from practicing this movement as it is essential to what they do.

C O M M O N   F A U L T S

1. Leading with legs and lower body before the head
2. Allowing body to fall to one side rather than moving slowly
3. Using momentum to roll to intended position rather than using controlled movements
4. Twisting of the spine; not keeping spine aligned while moving

 

T Y P E S   O F   R O L L S

1. Fetal roll: Begin by laying on side in fetal position and make way to other side with minimal movement and keeping the body in initial position.
2. Starfish roll: Begin by laying like a starfish in supine position, and ultimately end up laying the opposite way in prone position.
3. Rolling like a ball: This is a forward and backward movement while holding knees tightly to chest. May also be a good way to massage out the lower back.

Exercise Example: Hollow Rocks

 

• While keeping the legs slightly bent and the upper body at a 45 degree angle, slowly rock forward and backward without using momentum
• The slower you go, the more challenging this movement becomes