Arm Off Roll Up

PURPOSE
» Strengthens the abdominals
» Stretches the back, hips and hamstrings

STARTING POSITION
(Resistance 3-6 lbs)
Remove the arm from the MOTR and place the MOTR out of the way.

Place the arm on the floor and place a strap on each foot.
Pick up the arm and hold it in front of the chest. Sit up with the legs directly out in front of the body. Bend the knees if the hamstrings are too tight and you can’t sit up on your sit bones.

MOVEMENT SEQUENCE
Roll back through the spine articulating one vertebra at a time until the body is lying supine in neutral with the arm overhead.

Reverse by activating the abdominals to roll back up through the spine.

MAKE IT HARDER
Leg lifts — From the supine position with the arm in the hands, lift both legs slightly off the floor. Alternately reach one leg toward the ceiling as the other lowers toward the floor.
Leg circles — Circle the legs in each direction.
Open and close — Open and close the legs with the feet just above the floor or over the hips.