Rolling while holding the ankles
In the beginning there is a constraint: you lie on your back and hold your ankle with your hand. You then lift your hip joint off the floor many times. This is repeated on the other side and through a series of variations, until your lifted pelvis is turned over to the other side, so that you are on your front; and back again. It's a rolling movement while holding your ankles.
Usually the upper chest is hard to reach for mobility exercises, however, with this movement sequence we can make a considerable difference in the entire chest. Furthermore the hip joints will improve in that they have to move and how they relate to the movements of the chest.
chest-mobilityhip-jointsrollingsupineprone rolling_holding_ankles_1
On your back, right foot standing, hold your right ankle with your right hand.
Lift right hip joint
Let your pelvis roll to the left. Keep your right shoulder on the floor.
- Do it slowly, many times, until it gets better.
You may extend your left leg at first, if it seems too difficult to have the left leg standing as well. Keep your right leg standing, do not tilt your knee inwards.
Lift right hip joint
Let your pelvis roll to the left. Keep your right shoulder on the floor.
On your back, left foot standing, right leg extended and resting, hold your left ankle with your left hand.
Lift left hip joint
Allow your head to turn towards your left hand. Keep your left shoulder on the floor.
- Experiment with having your foot stand in various position, and how that affects your pushing against the floor with your foot.
Rest whenever you feel like it. While you rest notice that your chest might rest more fully.
Lift left hip joint
Allow your head to turn towards your left hand. Keep your left shoulder on the floor.
On your back, right foot standing, left leg extended and resting, hold your right ankle with your right hand.
Reference movement
Lift right hip joint
See how it has improved already. Continue exploring.
- Did you improve where you put your standing foot? Does your head turn easier?
Rest whenever you feel like it. When you rest notice that your chest might rest more fully.
Reference movement
Lift right hip joint
See how it has improved already. Continue exploring.
On your back, left foot standing, right leg extended and resting, hold your left ankle with your left hand.
Reference movement
Lift left hip joint
See how it has changed on this side. Continue exploring.
- The more the pelvis lifts, the more mobile the chest is, the easier the head turns.
Use your right hand to feel your sternum, ribs, explore your chest.
Don't tilt your knee inwards, otherwise your hip joint doesn't get to use its full range of motion.
Reference movement
Lift left hip joint
See how it has changed on this side. Continue exploring.
On your back, stand both feet, hold your left ankle with your left hand, your right ankle with your right hand.
Tilt knees left and right
Start small, carefully, then make it bigger.
- Take your time to come into this position. Lift your feet off the floor to catch your ankles. Catch your ankles, or socks, or trousers, or use a small towel or sock wrapped around your ankles if you can't reach them at all.
Feel how your whole self is involved, every part from your feet to your chest, up to your neck.
Tilt knees left and right
Start small, carefully, then make it bigger.
On your back, stand both feet, hold both ankles.
Continuation
Tilt knees left and right, further
Let your chest participate and accommodate the movements of your legs and pelvis.
- Once your knees are fully tilted, feel why they can't go down any further: your lower arm is in between the floor and the leg.
Continuation
Tilt knees left and right, further
Let your chest participate and accommodate the movements of your legs and pelvis.
On your back, both feet standing, hold both ankles.
Push knees forward, lift pelvis
Slowly, push knee after knee downwards, lift pelvis higher and higher, many times.
- Lift your pelvis by pushing your knees downwards, away from your chest. Little by litte, many times.
Do not over arch your lower back.
Push knees forward, lift pelvis
Slowly, push knee after knee downwards, lift pelvis higher and higher, many times.
On your back, both feet standing, hold both ankles, pelvis is lifted.
Tilt knees left and right
While your pelvis is lifted, feel the movement all the way up to your neck.
- With this kind of organisation you can reach the hardest to reach parts in your upper chest, and invite them to participate, improve their mobility.
Tilt knees left and right
While your pelvis is lifted, feel the movement all the way up to your neck.
On your back, both feet standing, feet standing very close to your pelvis, hold both ankles.
Reference movement
Lift pelvis up high
See how easy it is now, try it many times, improve further.
- Also try pushing one knee forwards one by one, to lift your pelvis higher up.
Reference movement
Lift pelvis up high
See how easy it is now, try it many times, improve further.
On your back, hold both knees.
Pull knees closer, lift head
Relax your back muscles, hold this position several times.
- A movement to counteract the repeated extension movement and prevent back pain due to prolonged extensor contraction later.
Pull knees closer, lift head
Relax your back muscles, hold this position several times.
On your back, both feet standing on the toes, feet very close to your pelvis, hold both ankles, pelvis lifted high up.
Continuation
Tilt knees left and right
With your pelvis lifted, until knees arrive at the floor.
- Move slowly, and make small movements at first.
Try one side after the other, until you can smoothly transition from left to right and back again.
Continuation
Tilt knees left and right
With your pelvis lifted, until knees arrive at the floor.
On your front side, hold your right ankle with your right hand.
Continuation
Lift right knee, stand foot on other side
Spread your legs, don't touch your legs together.
- Bring your foot to stand behind you, like in the beginning of the lesson. Then roll back onto your front side.
Start by lifting your knee, don't push yourself off the floor with your knee.
Continuation
Lift right knee, stand foot on other side
Spread your legs, don't touch your legs together.
On your front side, hold your left ankle with your left hand.
Continuation
Lift left knee, stand foot on other side
Find a smooth transition to roll from your front side onto your back side.
Continuation
Lift left knee, stand foot on other side
Find a smooth transition to roll from your front side onto your back side.
On your back, both feet standing, feet very close to your pelvis, hold both ankles.
Roll to both sides
Start on your back, by lifting your pelvis up high.
- Take your time to find smooth transitions. Don't strain yourself.
Notice how soft and mobile your chest has become.
Roll to both sides
Start on your back, by lifting your pelvis up high.
