Rollover
Plane of Motion
Sagittal
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Create the c-curve and rounded spine when rolling over and back down.
Work with the hip flexors to keep the legs from collapsing on the chest.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Hold the legs out at the beginning of the exercise and bringing the legs up and overhead.
Work with the spinal flexors to keep the legs from collapsing on the chest.
Other Muscles at Play
Anterior spinal stabilizer maintains lumbo-pelvic stabilization and helps keep the c-curve with the spinal flexors even when overhead.
Hip extensors resist gravity when overhead and assist with keep the legs in the air and when rolling up and down.
Hip abductors work to separate the legs and maintain the separation.
Hip adductors work to close the legs together and keep them closed.
Knee extensors keep the legs straight.
Plantar flexors point the ankle.
Dorsiflexors flex the ankle.
Shoulder extensors create an anchor into the mat.
Objectives
Increase pelvic and spinal stability through the deep core connection so the legs don't collapse to the chest overhead.
Engaging the abdominal muscles to curve the spine and achieve lumbar flexion.
Increase flexibility in the spine, hamstrings and posterior chain.
Focus on breathing to synchronize the movement.