– Rolling Patterns

Let’s say you have fallen and landed on your back. It is pretty difficult to get into a standing position from laying on your back unless you roll over first. So, it is time to roll over. As mentioned early in the book, we often times meet people who have lost the ability to roll over in any direction. Let’s conquer this task. Learning rolling patterns is the first step in getting to safety. Once you have successfully rolled over, you will be set up for the next step of getting into a crawling position to navigate to your place of safety.

Breaking it down:

Rolling from face up to face down, rolling to your left
• Turn your head left and look to the left (always look to the direction you are rolling)
• Place your left arm over your head (to get it out of the way so you don’t have to roll over it, which may stop you from rolling)
• Bend your right knee bringing your right leg mostly off the floor, but keeping your right foot firmly in contact with the floor
• Simultaneously push your right foot into the floor while reaching across your body to the far left with your right arm and rotating your trunk to the left (your right shoulder blade will lift off of the floor).
• The pushing of your right foot into the floor combined with trunk rotation to the left and the reaching of your right arm to the far left will cause your body to roll to the left
• Keep rolling until you cross the threshold where your body naturally and easily finishes rolling you into a face down position. Leveraging your body with this technique generally makes for an easier time rolling

Rolling from face down to face up, rolling to your right (returning to starting position)
• Turn your head right and look to the right (always look to the direction you are rolling)
• Place your right hand under your right shoulder and left arm over your head
• Bend your right knee to an approximate 60-degree angle
• Keep the right knee and right foot in contact with the floor
• Simultaneously push your right hand, right knee, and right foot into the floor to begin the process of rolling onto your back
• Once you are on your left side, you will be at the threshold where your body naturally and easily finishes rolling you into a face up position.

Rolling from face up to face down, rolling to your right
• Turn your head right and look to the right (always look to the direction you are rolling)
• Place your right arm over your head (to get it out of the way so you don’t have to roll over it, which may stop you from rolling)
• Bend your left knee bringing your left leg mostly off the floor, but keeping your left foot firmly in contact with the floor
• Simultaneously push your left foot into the floor while reaching across your body to the far right with your left arm and rotating your trunk to the right (your left shoulder blade will lift off of the floor).
• The pushing of your left foot into the floor combined with trunk rotation to the right and the reaching of your left arm to the far right will cause your body to roll to the right
• Keep rolling until you cross the threshold where your body naturally and easily finishes rolling you into a face down position. Leveraging your body with this technique generally makes for an easier time rolling

Rolling from face down to face up, rolling to your left (returning to starting position)
• Turn your head left and look to the left (always look to the direction you are rolling)
• Place your left hand under your left shoulder and right arm over your head
• Bend your left knee to an approximate 60-degree angle
• Keep the left knee and left foot in contact with the floor
• Simultaneously push your left hand, left knee, and left foot into the floor to begin the process of rolling onto your back
• Once you are on your right side, you will be at the threshold where your body naturally and easily finishes rolling you into a face up position.

That’s it! You have successfully rolled from front to back and back to front in both directions. Practice this multiple times per day. Get good at it. Master it! You’ll find out in a subsequent chapter other reasons that this movement is so good for you (besides being a nervous system reset of sorts, the actions of arms and legs crossing the midline of the body have tremendous benefits in creating improved connections between the two hemispheres of the brain).

Once you feel confident executing rolling patterns, move on to the next exercise.

Rolling Patterns

Rolling Patterns with Modification

Rolling Patterns

Rolling Patterns