Segmental rolling is both a simple test of how well your kinetic chain is working together as well as an effective way to reset and develop kinetic chain function.
Rolling is one of the first mobility things we do as babies, an ability which we need to develop if we're going to be able to walk, run, throw and all the other amazing things that we can do with or bodies.
Bizarrely, a lot of people I test with rolling find it incredibly hard to do without cheating by pressing into the floor with hands or feet that aren't meant to be involved or employing significant momentum to aid the movement.
The key points for effective segmental rolling...
Upper body
- Lead with the head, not the hand
- Do not press into the floor with the feet or the other hand
- Slow down and don't rely on momentum
Lower body
- Lead only with the leg
- Do not press into the floor with the other foot or your hands
- Slow down and don't rely on momentum
I use this most days, especially if I'm sore or stiff from heavy lifting, cycling or running.
