Over the last couple weeks I have written about single leg stance and what me lead to you not having a strong single leg stance. Standing on one leg is a fundamental movement that we need, we do it every time we take a step. Last time I talked about using a half kneeling posture to determine if your core might be part of the issue. Now we are are going to take a step back on the developmental ladder and see how much your core may be involved. Initially we tested in standing, then we moved back to kneeling, now we will check your core in a fundamentally easier position. We will remove some of the affects of gravity and give the body some support on the floor.
This is where rolling comes in. Rolling over to test and train your core may seem odd at first. You are probably thinking I roll over in bed all the time, how hard can this be? But we are going to roll in specific way to look at different movement patterns in your core. The 1st position is an upper body roll from back to front. Lie on your back with your arms over your head and your legs straight. To test to the right, lead with your head to the right, reach across with your left arm and roll to your stomach, BUT DON’T USE YOUR LOWER BODY.
If you need to use your pelvis to initiate the roll or use your legs to help, you maybe not engaging your core properly. Check this in both directions. Next we will check your lower body roll. Start in the same position as the upper body roll. Then pick up one leg cross it over and roll over not using your upper body to help.
Also check this pattern in both directions. Now we will check rolling from front to back. For the upper body, lie on your stomach with arms over head and legs straight. To roll right turn your head to the right reach up with your right arm and roll to your back.
Also check this in both directions. The last area to check is prone lower body rolling. Again lie on your stomach with arms over head lead with a leg and roll to your back using only your lower body. Do this in both directions.
What does it mean if you have difficulty doing some of these movements? First of all if you have pain in your spine or other areas, get this corrected before proceeding. The first thing which can limit rolling is poor mobility. So mobility of your neck, thoracic spine, and hips should be checked. Poor motion must be improved to assess the other factor, your core. Rolling requires you to use your inner core to initiate movements in the proper sequences and at the proper time. If you have difficulty with these patterns and you are trying to strengthen your core you may be running before you walk so to speak. Rolling is a basic movement pattern which should be easy to correct. Once you have this down you can move back up the developmental ladder and challenge your core in other ways. In future posts we will discuss ways to improve your rolling.
If you have questions on rolling or what to do to improve it, give us a call in Avon, CO at 970-949-9966 or in Eagle at 970-328-5230