Knee Tuck on the Roller
Plank (shins on the roller) · Trunk and shoulder stability
Trunk and shoulder stability
Position and focus
Plank (shins on the roller) · Trunk and shoulder stability
Starting position
Place both hands on the floor under your shoulders, rest your shins on the roller placed across, and bring your body into a straight line from head to heels.
Movement phases
1. Set up
In the plank position, draw your abdomen in so your lower back does not sag.
2. Draw the knees in
Breathing out, draw your knees towards your chest. The roller rolls towards your ankles.
3. Return to plank
Extend your legs back and return to the plank position.
4. Lower and rest
Lower your knees to the floor and rest.
What to check yourself
Is the lower back sagging? Are the shoulders shifting away from directly above the wrists? Is the breath being held?
Coaching points for trainers
This is an advanced exercise. First check that the client can hold a plank without the roller before attempting it.
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. Do not do this exercise if you have wrist or shoulder pain.
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