Upper and Lower Body Rolling Pattern Videos
I've talked a bit about the upper and lower body rolling patterns in the SFMA case study and in one of the posts about the 'Secrets of Primitive Movement Patterns. Here are the videos. All credit to Gray, Lee, Kyle, and Phil (aka the FMS and SFMA guys).
(Just a note to those interested in the FMS and SFMA courses. The upper and lower body rolling patterns are taught as part of the Selective Functional Movement Assessment. The advanced rolling progression is a corrective exercise used with the Functional Movement Screen. Last I heard, all the rolling patterns are going to be worked into the FMS courses and at the Perform Better Summit courses they do as well. No guarantees, just last info I was given.)
The upper body rolling pattern from supine to prone is initiated by lifting and turning the head, and reaching with the opposite arm. The roll needs to occur in segmental fashion, ie head turns, shoulders turn, trunk, hips, and then the legs. If the patient or client is log rolling, further correction needs to be done.
The upper body rolling pattern from prone to supine is initiated by turning the head and retracting the lead scapula to bring the arm around. Again this needs to happen in a segmental fashion.
The lower body rolling pattern from supine to prone is initiated by flexing, adducting, and internally rotating the opposite hip. The roll must be segmental in nature.
The lower body rolling from prone to supine is initiated by extending, adducting, and and externally rotating the opposite hip.
The beauty of these moves is in the fact that they cannot be performed correctly without engaging the core with proper timing and sequencing. No worrying about bracing vs hollowing. Either you can do it or not.
The rolling progression below is a corrective exercise based on the Rotary Stability test from the FMS. The key is to maintain contact between the elbow and opposite knee throughout. As you can see the athlete demonstrating struggles with this. Again the head must lead. Cue the patient to "reach" or "lengthen" through the down arm and leg to assist with the roll.