Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Log Rolling With the Arms Straight Overhead

IntermediateStrengthTier T2

You lie on your back on mats with your legs straight together and your arms straight overhead. You roll your whole body sideways onto your side, then onto your front, keeping your arms and legs straight.

Targets: Spine Chain (Full Spine)

Stop if

A child with a specific medical problem should have advice from their treating therapist.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Aim for five log rolls along the length of the room or along two mats, then repeat in the opposite direction.
  • A child with a specific medical problem such as Cerebral Palsy, a neuromuscular disorder, muscular dystrophy or an orthopaedic problem should have advice from their treating therapist before use.
  1. A woman lying flat on her back on two exercise mats laid end to end, both arms straight overhead and both legs straight and together.

    Step 1 of 4

    Lie on your back on the mats with both legs straight and together and both arms straight overhead.

  2. The same woman midway through a sideways roll, her body turned onto its right side on the mats, arms still straight overhead and legs still straight together.

    Step 2 of 4

    Keeping your arms and legs straight, roll your whole body sideways until you are lying on your side.

  3. The same woman lying face down on the mats after completing a half roll, both arms straight overhead and both legs straight and together, further along the mats than before.

    Step 3 of 4

    Keep rolling in the same direction until you are lying face down, arms still straight overhead.

  4. A woman lying flat on her back on two exercise mats laid end to end, both arms straight overhead and both legs straight and together.

    Step 4 of 4

    Lie on your back on the mats with both legs straight and together and both arms straight overhead.

Breathing

  • Breathe normally.

Safety Information

Other children can use its activities as well unless they have a specific medical problem, e.g. Cerebral Palsy, a neuromuscular disorder, muscular dystrophy or an orthopaedic problem, in which case advice needs to be sought from the therapists involved. Keep two firm exercise mats laid end to end. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.