Open Leg Rocker
Sit up and balance between the sits bones and the tailbone with the knees bent, the feet off the floor and the hands on the ankles, or as close as you can get. Open legs so the knees are pointing out and the feet are together.
INHALE: straighten one leg and balance
EXHALE: bend the knee to return to the starting position.
INHALE: straighten the other leg and balance.
EXHALE: bend the knee to return to the starting position
INHALE: straighten one leg then the other and balance with both legs open in a V position. (Image shown)
EXHALE: engage the abdominals and roll back, keeping the arms straight and the legs in a V. DO NOT roll past your shoulder blades.
INHALE: take a sip of air at the end of the roll.
EXHALE: pull the abdominals in and roll back up to the V position. Lengthen the spine in the V without arching the back.
Do 4-8 reps.
The purpose of this exercise is to develop pelvic stability, core control, coordination and balance. It also helps improve scapular stability.
I find this exercise challenging. But is it good to do things that challenge us because that is how we can improve. A great place to start or if you can’t roll, hold the pose in the above image to work on balance and core control.