Nudging u to better health

 
           



          Follow Me on Pinterest     
   


Roll Down

  Favourite  Add to favourites   Print  Print this page



Roll Down L1

                                                                                                                                          
P
rimary Movers:
 
 

Deltoids (shoulders), Pectorals (chest), Triceps (arms),

Stabiliser Muscles:
 

Transverse Abdominals, Obliques, Lumbar Multifidus

Level of Difficulty:
 (2/10)

Scale 2

Frequency
     •
  8-10 Repetitions

 Instructions 

  • Begin by standing, with your feet hip width apart and your knees slightly soft (bent).
  • Shoulders should be down and relaxed with your arms by your side.
  • Engage pelvic floor and TVA muscles and take a breath to prepare. as you exhale slowly roll down the spine leading with the head and slide your hands down the front of the thigh.
  • Once you feel a stretch in the hamstring take a breath to prepare, exhale and slowly roll back up to the starting position.
  • Visualise the segments of your spine returning into the starting position.

 Teaching Points  

  • Get the arms hang from the shoulders
  • Maintain a good posture
  • Imagine your spine as building blocks