When was the last time you rolled around on the ground? No, not foam rolling, I mean actually physically rolling from front to back. Being able to roll on the ground is actually a fundamental representation of motor control; it is a basic demonstration of timing and coordination that work behind the scenes to provide static and dynamic stabilization.
We’re all technically experienced rollers, as rolling is a fundamental movement pattern that we all mastered as babies. However, as we graduate to walking and spend less time on the floor, those movement patterns may have gotten broken or weakened over time, resulting in a lack of coordination when engaging in movements of higher complexity (think: gymnastics, plyometrics).
Let’s examine and practice three categories of rolling exercises: Rolling Upper Body, Rolling Lower Body, and Core Control Rolling With Knee Touch. Try out each of them, and be sure to move in a slow, relaxed way, breathing continuously throughout each. If you find any versions are difficult for you to perform comfortably, then that is revealing a movement pattern deficit that can be improved with practice.
For each of these, try 5 sets of 5 repetitions on each side, every day. Remember: if any are challenging for you, that may be an indicator of weakness. So start with fewer sets and reps, and work your way up to fives over time. Putting these rolling exercises into practice will result in greater motor control over your core muscles, which will translate into higher level, more complex movements and activities.
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Paul Kevin Smith has a M.Ed. degree in Kinesiology from U.T. Austin, and is a Level 2 certified provider of the Functional Movement Screen. His other certifications include ACSM Clinical Exercise Physiologist, ACE Health and Wellness Coach, PhysicalMind Institute Pilates Mat Work Instructor, Experienced Registered Yoga Teacher (500 hours), and IAYT Yoga Therapist. Paul is an Adjunct Professor of Exercise Science and Student Development at Austin Community College, and also teaches yoga and Pilates classes and leads personal training sessions at BodyBusiness Fitness Club. Paul can be reached at 512-731-7167, paulkevinsmith1@gmail.com, Instagram @pksmithatx, and online at http://www.paulkevinsmith.com. Paul offers Functional Movement Screens at CrossFit Renew. In this session he analyzes your mobility and stability in performance of ten movements. You will receive a report detailing your results, and a personalized exercise program to improve your functional performance. 60 minute session: $75.
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Cook, Gray, Movement. Santa Cruz, CA: On Target Publications,
2010.
Functional Movement Systems, (2020, June 26) Exercise Library, Retrieved from
https//www.functionalmovement.com
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