Hip Rolls encourage spinal rotation in a safe, supported position.
Starting position
• Lie on your back in your neutral position with your arms out to the side, below shoulder height and palms face up. Ankles and knees should be connected.
Action
• Breathe in and allow your knees to go over to one side, only as far as is comfortable, whilst keeping the shoulder blades connected to the mat. Breathe out, connect your abdominals and return the knees to your starting position. Change sides.
Tips
• Keep the legs glued together.
• As the knees go over to one side, one foot will lift off the floor and remain on top of the other foot.
• The shoulder blades must not lift off the mat, be careful that you don’t try and force the knees to the ground and allow the shoulder blade to lift off the floor.
• The ribcage should remain down and soft.
• Co-ordinate your breathing with the movement.
• Allow the movement to be smooth and fluid.
