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Roll Down and Press up

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Roll down & press up                                                                                                                     
P
rimary Movers:
 
 

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

Stabiliser Muscles: 
Transverse Abdominals, Obliques, Lumbar Multifidus


Level of Difficulty:
   (4/10)

Scale 4


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 and then as you exhale come down into the box position of a press-up.  
  • Inhale as you lower your chest to the floor and exhale as you push yourself back up.  
  • Walk your hands towards your knees and then push up from the feet and curl back up to the starting position  

 Teaching Points  

  • Get the arms hang from the shoulders  
  • Maintain a good posture  
  • Imagine your spine as building blocks  
  • Breathe normally during the press up phase of the exercise  
  • Good core stability through out