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Baby Get-Up

IntermediateStrengthTier T2

You lie on your right side on a mat. You roll forward onto one forearm and a knee, ending propped up in a sitting position, then return.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • 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

  • Start relaxed on your right side with your right arm overhead and your left knee bent.
  • Use one exercise mat on the floor.
  1. A woman lying relaxed on her right side on a mat, her right arm stretched out on the floor past her head, her left knee bent with the foot flat in front, her left hand resting on the bent thigh.

    Step 1 of 5

    Lie relaxed on your right side on the mat with your right arm stretched out on the floor past your head, your head resting on your arm, and your left knee bent with its foot flat on the floor in front.

  2. The same woman rolled partway forward off side-lying, propped on her right forearm with the elbow under the shoulder, her right shoulder shrugged up toward her ear and her left hand held up in the air.

    Step 2 of 5

    Roll forward toward your front onto your right elbow so your forearm lies flat on the mat under your right shoulder, letting your right shoulder shrug up toward your ear.

  3. The same woman rolled further forward, her right hand now flat on the mat palm down in front of her right shoulder with the elbow still bent, her left hand hovering in front of her chest.

    Step 3 of 5

    Keep rolling forward until your right hand rests flat on the floor, palm down, in front of your right shoulder, keeping the elbow bent.

  4. The same woman propped in a high oblique sit: torso lifted diagonally off the floor on her right forearm, the right knee bearing weight on the mat, the left foot planted ahead and the left hand reached across the front of her chest.

    Step 4 of 5

    Push the floor away with your right forearm and your left heel until your right shoulder settles down away from your neck and your torso lifts up onto your right knee; reach across your body with your left hand.

  5. A woman lying relaxed on her right side on a mat, her right arm stretched out on the floor past her head, her left knee bent with the foot flat in front, her left hand resting on the bent thigh.

    Step 5 of 5

    Lie relaxed on your right side on the mat with your right arm stretched out on the floor past your head, your head resting on your arm, and your left knee bent with its foot flat on the floor in front.

Safety Information

Move through the roll slowly and stay within a comfortable range, keeping the support shoulder settled away from the ear once the torso lifts. If you have a shoulder, neck, back, hip or knee problem, or any reason a roll on the floor could be unsafe, ask a physical therapist or physician before attempting this exercise. Work on a flat, clear padded floor or exercise mat with space on every side, and stop if you feel pain or lose control of the roll. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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