Open Leg Rocker
Intermediate (5/10)Mat
Position: SupineEnergy: 4/10~60s
Cueing
Inhale to roll back, exhale to return to balance; keep shoulders away from ears.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
IliopsoasTransverse Abdominis
Regressions
Hold behind thighs; keep knees bent (diamond shape); roll only halfway back.
Progressions
Straighten legs fully; hold ankles; slow down the initiation of the roll.
Common Errors
Tucking chin too hard; using momentum instead of core; straight back while rolling.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
