Warm up with the Roll up

SETUP: Sitting up with your legs extended long and pressed together, wrap the center of the Flexistretcher around the soles of your feet. Hold the loops in each hand and create a little tension.


ACTION:

  1. Pull your belly button in towards your spine and tuck your tailbone to begin rolling to the floor, one vertebrae at a time. Use the help of the Flexistretcher by folding your arms towards you, creating tension, until lying on the floor.
  2. Nod your chin to your chest, and as you bend your arms, use the tension to sequentially roll up, finishing with your forehead towards your knees, and pulling your belly button into your spine (as if you are rolling over a ball). Keep pulling your hands toward your hips so that you maintain the tension.
  3. Then roll up as if you are rolling up against a wall. Finish in a seated, tall position, maintaining the tension in the band.

REPETITIONS: 3-5 reps.

CUES:

Actively press the legs into the floor. Deepen abdominals in and up. Use the help of the band so you are able to concentrate on your abdominals.

DANCER FOCUS:

The roll up works to slowly increase the heart rate and blood flow in the body in order to prepare the body for class and/or rehearsal.