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AB CRUNCHES ON A ROLLER Here is another roller va

AB CRUNCHES ON A ROLLER
Here is another roller variation of a popular exercise.
When we perform a crunch or sit up on a roller we utilise it’s inherent instability to activate our core whilst we lift.
✅Using the heavy resistance band also supports the head and helps to turn off the superficial neck muscles.
✅This crunch also manages to give you a wonderful thoracic spine massage.
➡️Supine on the roller, feet and knees hip width apart.
➡️Place a heavy resistance band around the back of the head, it needs to be flat, not scrunched.
➡️Pull on the ends of the band firmly, extending both elbows so that they are just short of being straight.
➡️Wrists should be straight and palms facing each other.
➡️You are basically trying to support the weight of your head in the band. So tuck the chin a little and lift the head from the roller and make sure that this is happening. If not adjust the length of the band and the resistance.
➡️Maintaining the arm position, slowly lift or curl your rib cage towards your belly button whilst breathing out. ( 👈to see video).
➡️Breathe in and slowly lower.
➡️Repeat x15-20. 2-3 sets.
✅Try not to pull up your head, the range is not big but you will feel your abs working.
✅Try to maintain the slight elbow bend and wrist position to stop your arms working harder than your tummy!
✅Save for later or share with a friend.
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ACUTE BACK PAIN! You know that feeling…. you’

ACUTE BACK PAIN!
You know that feeling…. you’ve just reached down and felt your back “go”. 😩
You are having difficulty moving and your back hurts. 😢
What do you do??
➡️First, don’t panic.
👉Most likely you are experiencing an acute muscle spasm and you have not done any “damage”. Often there have been little niggles in the lead up or you may have done something a little different (lifting or sitting +++) the day before.
➡️First, try to ease yourself to the floor, on your tummy and breathe into your diaphragm. 3-5 minutes. Remember your diaphragm is part of your core and if you are upper chest breathing and ‘tense’ it makes it harder to recruit your deeper stabilising muscles.
👉If you are not comfortable on your tummy as above, place a pillow under your hips. If you are still not comfortable on your tummy lay on your back with knees bent. And breathe.
➡️Next try passive extensions, (only if you don’t need the pillow under your hips, similarly if you are on your back!- you have to get to prone first).
If you are trying to do passive extensions move only in a pain free range x10.
➡️Then roll over and try simple bent knee fall outs, alternating sides x10.
➡️Add in a simple bridge, moving in a pain free range, to get your glutes extending your hips x5-10.
➡️Simple single and double knee to chest hugs will also help now.
➡️You may be able now to try a modified frog stretch and then move into a hip flexor stretch in kneeling.
➡️Repeat every hour or 2 until you are feeling better.
➡️You could use heat or ice and tape can also help initially.
➡️All exercises are on the website, website link in bio.
✅Remember your back is strong and capable of amazing things and most times motion is lotion.
❗️But, this is general advice only, not intended to replace specific advice for your particular issue.
✅Consult a Physio if you have difficulty with any of the above or your movement does not improve.
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#acutebackpain #backspasm #motionislotion #movementismedicine #backpainrelief #backpainexercises #passiveextension #breathingexercises #breathwork #backextensions #physioexercises #exercisetips

CORE CHALLENGE #2 Mountain climbers are a fabulous

CORE CHALLENGE #2
Mountain climbers are a fabulous core exercise that also boost upper body strength, scapula stability and deep neck extensor strength.
👉This is the advanced version with a roller. The instability fires up the core just that little bit more!
➡️Assume a push up position on the roller- ie your hands on the roller (thumb next to fingers), slightly wider than shoulder width apart but aligned under your shoulders. Legs straight, feet hip width apart.
➡️Neutral lumbar spine with ears, shoulders, hips, knees and ankles aligned.
➡️Chin tucked, neck lengthened, eyes looking to the floor.
➡️Inhale and bend your right knee and bring the knee towards your chest.
➡️Exhale and straighten the knee, returning the right foot to the floor where it started.
➡️Inhale, bend the left knee towards the chest, exhale as it returns.
➡️Repeat x10-20 each leg. 2-3 sets.
✅Make sure feet stay hip width apart to help with your stability.
✅Try to maintain the length in the neck to keep the big neck muscles quiet.
✅Maintain your neutral lumbar spine and hip, shoulder alignment.
👉This is challenging. Can you see the subtle drop in Samantha’s head and a pelvic tilt as she fatigues?
✅Save for later or share with a friend.
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#corechallenge #absworkout #mountainclimbersworkout #mountainclimbers #foamrollerexercises #physiopilates #onlinephysio #onlineexercise #exercisevideo #physioroll #exerciseathome #workouttips #foamrollerworkout

SIDE PLANK ON A ROLLER We know that a side plank

SIDE PLANK ON A ROLLER
We know that a side plank is a fabulous core exercise and a great way to fire up your gluteus medius.
✅Did you know that the best gluteus medius activation occurs with a side plank + hip abduction.
➡️When we add a roller at the feet, the inherent instability of the roller pushes the standard side plank into an advanced category.
➡️Position your forearm on the floor directly under your shoulder and the roller down at the outside of your ankles.
➡️Feet could be on top of each other on the roller at ankle level or straddle position (top leg in front or behind of the bottom leg as shown above).
➡️Breathe in and as you breathe out lift your hips off the floor, so that nose, sternum and belly button are aligned in the frontal plane. You are also aiming to align ear, shoulder and hip if viewed from the side.The raised arm is optional.
➡️Breathe and squeeze your glutes.
✅If you breathe out with “pursed” lips you will improve your abdominal engagement.
✅You should keep your shoulder blade active to keep your neck happy and there should be no back pain.
➡️Hold for 30-60 seconds and then swap sides.
➡️Try abducting the upper leg as shown ( swipe 👈). It’s harder than you think and Samantha didn’t quite nail it. 🙄🤫.
✅Save for later or share with a friend.
➡️Comment below if you can describe how that second plank could be improved.
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#corechallenge #sideplankvariation #sideplankchallenge #foamrollerplankexercises #foamrollerpilates #foamrollerexercises #onlineexercises #physioroll #absworkout #physiopilates #exerciseathome #plankworkout

CORE CHALLENGE You may have done this dead bug va

CORE CHALLENGE
You may have done this dead bug variation with a Swiss ball between your knees and feet.
👉This is the roller variation.
✅Just as challenging and guaranteed to fire up your abs.
➡️In a classic dead bug position, with hands directly over shoulders and knees over hips (your lower back will be close to or flat on the floor).
➡️Position your roller between your right hand and your left foot (it should rest on the front of your flexed foot) as shown above. It will be on a slight diagonal.
➡️Maintain this position then
➡️Breathe in and as you breathe out, extend your right leg and left arm simultaneously towards the floor. ie opposite arm and leg to the ones holding the roller.
➡️Breathe in as both the arm and leg return to the start.
➡️Repeat x10-15 each side. 2-3 sets.
✅There should be no back or hip pain or clicking. Try to maintain the lower back position on the floor without squashing it into the floor or arching.
✅Share with someone up for a challenge or save for later.
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#corechallenge #absworkout #foamrollerexercises #physiopilates #onlinephysio #onlineexercise #exercisevideosforwomen #physioroll #physioroller #exerciseathome #foamrollerworkout #deadbugexercise