One of the hardest things when you are trying to get more
flexible is working out what exercises to do. However, by using Lisa’s simple
way of carefully looking at a roll down, you can discover where you might be
tight, and then use more appropriate exercises rather than always being
frustrated by your usual stretching methods!
So
watch this video, then grab a friend to watch you “roll down” or film yourself
doing it and go from there!
The following points break down this test
for you and give you some specific ideas to direct you to all the right
stretches and exercises!
Breaking Down The Roll Down
1.
How
close does your chin come towards your chest? If it feels tight in the back of
your neck then try some sub
occipital releases.
2.
If you
feel a pulling feeling in your upper back as you start to roll down then it is
more likely to be neural
tension, so try some thoracic
mobilisers or the upper back sequence from Front Splits Fast
3.
As you
continue down, if your upper back is rather flat is flat, then an elbow drag
can help or try the thoracic mobility section in Front Splits Fast.
4.
In your
lumbar spine, you should get a nice curve. If not, you may need to release the
muscles using the QL stretch or gentle spinal mobility
exercises to help release it. Remember not to crack it!
5.
If you
are stuck at the hips and not getting enough of a bend there, then tennis ball
release work on the muscles deep in the back of the hips might really help you
get the rest of the way down
6.
Once
you get completely down, take notice of where you feel tightness – if could be
in your hamstrings, calves or feet. Do the appropriate exercises in the Front
Splits Fast program to help you get the appropriate releases for these areas
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