Touch Your Toes with the Maestro Part 6: Rolling for Core Sequencing
If you've been following my account for any period of time now, you know that I am absolutely obsessed with rolling. And no, I'm not talking about foam rolling. Rolling is one of the first ways that we learn how to reflexively activate the core and control transverse plane movement. Why does this matter for touching your toes? Because if you can't reflexively activate at the core, your nervous system doesn't feel safe and thinks you're going to blow out your back when you bend forward. So it slams on the brakes and makes your hamstrings tight so that you can't bend down and hurt yourself. Safety first. Remember, the easiest way for your system to impart stability is to take away mobility from somewhere else.
So, getting on the ground and practicing some rolling is a nice way tap into those oblique slings to impart stability to the system by helping that midline/”core” do it supposed to do.
The goal here is to go SLOWLY, keep the legs relaxed throughout the entirety of the movement (avoiding lifting them or pushing them into the ground) activate the core, lead with the head and arm, and create a spiral staircase effect with your torso as you roll from your back to your stomach. And of course, breathe!
I encourage you to film yourself when you do this, because you'll likely notice a whole bunch of compensation is happening at those legs. Lifting, pushing into the ground, squeezing your butt or your quads. I've seen it all. Don't be surprised if you get stuck on your back or find that your abs are super sore tomorrow.
Rolling isn't about true strength, but rather, motor control. Little babies can roll over. Somewhere along the way we adults mess things up. So, get back to the ground, and start from the beginning.
Film it. Post it. Tag me and let me see just how well you're rolling. Your toe touch will thank you.
Tomorrow night, part 7. Stay tuned!
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