Day 319- X Rolls Arms Start

This exercise helps the body find segmental spinal rotation and increases the core support through the distal ends of the upper extremities

To do this exercise you will need a mat.  Start by lying on your back with your legs long beneath you and your arms outstretched above your head.  Inhale into the back of your ribs as you peel your fingers, then your elbow, then your shoulder away from the floor.  Then exhale as you continue reaching your arm across your body, which begin to rotate your spine.  Continue reaching through your arm as you roll to your side and then to your belly.  Inhale again and then exhale as you lift the arm and then roll to your spine.  Then begin again using the other arm. 

Things to think about

This exercise works best when you imagine having the longest possible arms.  The more you can reach your hand away from the center, the better the connection to your center will be.  Imagine pulling a rubber band taught between your pinky finger and your pinky toe. 

Find the reach in the bottom arm to create counter tension in the body. This exercise is designed to pull the myofascial system tight so that the bones can roll along it.