Circle Roll Up
Intermediate (4/10)Magic Circle
Position: SupineEnergy: 4/10~60s
Cueing
Circle between palms, arms extended; exhale to roll up bone by bone; inhale at top; exhale roll down.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal Obliques
Secondary Muscles
Internal ObliquesTransverse AbdominisSternocleidomastoid
Regressions
Knees bent; hands behind thighs for support; partial roll.
Progressions
Hold circle tighter; add pulses at bottom; slower descent.
Common Errors
Neck strain; snapping up; losing circle tension.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
