Lower Back Pain Exercises: Video 5 of 8

Lower Back Pain Exercises: Video 5 of 8


Functional Rolls, or baby rolls, as some people
call them, are an excellent exercise to tie in the upper body with the lower body. We
use these with people who have a difficult time integrating movement of the upper extremity
with the lower extremity. So what we are going to do is we are going to have Beth start with
her hands overhead in full extension. From here, we have four different movements. The
first movement is she’s going to take her left arm, reach across the front of her body,
lifting her head at the same time, and then she tries to move from her upper body down
to her lower body, rolling onto her stomach. Slow and deliberate is good. She can go all
the way on to her stomach. Now from here we can continue with the upper extremity. We
are going to have her take her right hand, reach back behind herself, lifting her head,
and then again, she is going to roll onto her back, leading with her arm, her torso
follows, and then her leg continues. So one more time, we are going to have her bring
her left arm across and to the front, head lifts, body comes with it, legs follow at
the end, and one more time she’s going to take the right arm, reach back behind her,
torso follows, legs come at the end. So now let’s go ahead and switch that. We’re going
to have her start with her legs this time. SO she’s going to take her right leg, reach
across the front of her body, plant it on the floor, hips come second, torso follows,
upper body comes at the end. The last movement will then be a left leg back behind her. Left
leg leads, followed by hips and torso, upper extremity follows. Now, you will often times
notice that people have a good movement with some movements and a difficult time with others.
Notice how when Beth goes with the right arm leading forward, she has a tendency to want
to integrate her body too soon. Again, with this movement, it is important that the upper
extremity moves first, followed by the torso, and the legs come at the end. What you will
typically see with this movement, we are going to have her exaggerate going back the other
way. She’s going to lead with the left hand. We’ll often times see people kick the leg
up to try to assist them. Ok. That is an improper movement. If we are doing the same thing with
the legs, she’s going to bring her right leg back behind her, but she’s going to exaggerate
bringing the arm with her at the same time. That’s incorrect. What we want to see is that
nice fluid movement. So this time we are going to do it correctly. Where the upper body moves
first, then the torso, then the legs. This movement is performed going both to the left,
both to the right, upper extremity first, and then lower extremity second. When you
find the difficult position or difficult movement, that’s the one that deserves the most time
and effort. The other movements might get easy for you and that’s fine. That’s normal.
But this is a brain training exercise to integrate all eight movements. Upper extremity left,
upper extremity right, lower extremity left, lower extremity right. This is called the
functional roll.

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