Knee Fold on the Roller
Also called Supine Knee Folds · Supine (roller along the spine) · Flexing the hip while keeping the pelvis stable
Flexing the hip while keeping the pelvis stable
Position and focus
Supine (roller along the spine) · Flexing the hip while keeping the pelvis stable
Starting position
Lie along the roller, bend your knees and place your feet on the floor a little wider than shoulder-width apart. Rest both hands on the floor beside your body.
Movement phases
1. Set up
Keep your pelvis and chest level on the roller.
2. Lift the leg
Breathing out, lift your right foot off the floor and raise the leg until the hip and knee are at right angles.
3. Hold the position
Support yourself from deep in the abdomen so the roller does not rock from side to side.
4. Lower the leg
Return the foot quietly to the floor, toes first. Repeat with the other leg.
What to check yourself
Is the pelvis tipping towards the lifted leg? Is the foot left on the floor pushing down too hard?
Coaching points for trainers
If there is a lot of rocking, have the client press lightly on the floor with the hands for more support. As they get used to it, reduce the hand support. The 3D view shows the right leg.
Caution
Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. If you feel you might fall off the roller, start by lifting the foot only slightly off the floor.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions