Purpose- massage the spine, lubricate the joints, lengthens the spine/hamstrings, opens the chest, inversion
Preps- Rolling, Short Spine Massage, Roll Up, Bridge, Seal, Hamstring Stretches
Form- Hollow abs, peel off from tailbone, legs straight as you roll over as one piece, weight transfers into shoulder blades and not neck
*May not be appropriate for those with low back problems (disc issues, osteoporosis, fusions) or those with neck pain.
Modifications- Pads under the shoulders, hold onto wood rods with a raised mat, hands under hips and Hip Lift part only, spot clients at their feet to assist in overhead section
How to Advance- Add in legs open/close and point/flex with feet, Magic circle/ball in ankles
Challenges- Mix in a Jackknife or advance to Boomerang