7/28: Purpose: The purpose of the abdominal roll-up is to strengthen the core (area between shoulders and hips) through a 90˚ range of motion while maintaining strong, fully bodied postural alignment.
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Begin in a supine position with arms fully extended, perpendicular to your chest, and shoulder blades depressed and retracted (drawn down and together). Legs should be fully extended, parallel to the floor, with feet dorsi-flexed and heels firmly contacting the floor. It is important to maintain heel-to-floor contact throughout the movement of the exercise. |
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Begin movement by engaging your core, drawing your shoulders off the floor and pressing hands directly towards the ceiling. As shoulders draw off the floor, spinal alignment should remain neutral, making sure to avoid excessive spinal flexion. A straight line from head to hip, and hip to heel should be maintained throughout the entire movement of the exercise. Continue contracting abdomen until reaching the finish position. |
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You should now be seated in a tall, upright position with a 90˚ angle between the upper and lower body. Arms should be fully extended overhead with hands reaching towards the ceiling and shoulder blades depressed and retracted. The lower body should have maintained extension, dorsi-flexion, and contact with the floor. |
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