Open Leg Rocker (Rocker with Open Legs)
Open Leg Rocker is very similar to Rolling Like a Ball but is more advanced, so if you have not mastered Rolling Like a Ball then I would not recommend the Open Leg Rocker. Similar to Rolling Like a Ball, I would avoid this move if you have any back or neck injuries.
Benefits of Open Leg Rocker
- Core stability
- Spinal mobility
- Strengthens abdominals
- It’s fun!
Performing Open Leg Rocker
- Begin seated.
Begin in a seated position.
- Balance on your sacrum.
Lift your feet off the ground and balance on your sit bones.
- Hold on to your ankles.
Place your hands on the inside of your ankles and point your toes.
- Extend your legs to a V-shape.
Inhale and then exhale as you extend your legs out to a V-position in the air. Your legs should be slightly wider than hip width distance apart.
- Let’s roll.
Holding onto your ankles, roll back only as far as your shoulder blades. Keep your legs straight and your toes pointed.
- Roll back up.
Inhale at the bottom and then exhale as you roll back up to the balancing position.
Sign Up for Updates
Modifications
- Master Rolling Like a Ball before trying this move.
Tips for Success
- Do not roll onto your neck. Only roll as far back as your shoulders.
- Really activate your abdominals to support you throughout this exercise.
- Make sure you stay in a c-curve position with your spine when rolling.
