"The Rolling Pin"

Position: Lie on your back with your knees bent, feet on the floor, and arms stretched out to the sides like the letter T. Your thumbs will be oriented towards the ceiling.

Movement: Imagine your arms are one big, long rolling pin and roll your arms down towards your ankles. Your shoulders will rotate up off the floor as your thumbs lightly press into the floor. In slow motion, release the twist and allow your thumbs to return to their starting position as your shoulders fall back into their neutral position. Now roll your rolling pin arms upwards towards your ears(shown above).  Your shoulders will press down into the floor as your thumbs make contact with the ground.

Repeat this once more each direction but this time as your rolling pin rolls down towards your feet, flatten your back. (shown here) Your ab muscles will contract. Feel that as your pelvis tips backwards, your head does too.

In slow motion return to neutral.

Now as your rolling pin rolls up towards your head, slightly arch your back. Your back muscles will gently contract. Feel that as your pelvis tips forwards, your head does too.

Repeat this as many times as you’d like sensing your head and your pelvis moving together: head and pelvis both tip backwards as your rolling pin rolls down and head and pelvis both tip forwards as your rolling pin rolls up.

Lastly, roll one arm up and the other arm down and allow your head to lazily roll in the direction of the arm that is rolling upwards. It's as if the shoulder that is coming off the floor is encouraging your head to move away from the arm that is rolling downward. Lazily and slowly repeat this as many times as you'd like.

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Application: The ROLLING PIN

Transfer the benefit from this exercise to daily living by paying attention to your arms when you walk. They need to swing such that your upper arms break the plane of your body. Your arms are a major contributor to your rib rotation. Now that you know this, you’ll see people moving their arms but their ribcage isn’t rotating. You don’t need legs to walk but your arms are vital!

Practice what I call the breastbone “Tick Tock” before you go out for a walk, hike or a run. Place your thumb on your sternum with your index finger pointing forward (so your hand is shaped like a water pistol). As you walk, your index finger tells your brain in what direction your ribcage is turning. Your breastbone should always be facing the front foot. After practicing a bit, bring your arm back down to your side and let your arms swing naturally. Notice if your breastbone turns a little to the R as your L arm swings forward. Does your ribcage turn a little to the L as your R arm swings forward?

Notice if you can Tick Tock equally? If for example, you can’t sense your breastbone turning to the L, you might need to go back to the Reach and Roll(Ab progression #3) and work on sensing your L Ab. If it’s tight, it won’t work as well. Or, if during the This is Not a Situp, one arm was jerkier as your elbows were lowering to the floor, that can show up here. If you have a tight chest muscle, it won’t allow the ribs to rotate in the opposite direction. You are starting to get a sense of how complex human movement and how a problem in your shoulder can potentially impact far down the chain of bones and muscles.

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