![]() As a warmup exercise, they get the body moving more efficiently, which helps more intense forms of full-body rotary movement, such swinging a club or bat, throwing a ball or whipping that perfect bounce pass by three defenders. ![]() As an assessment tool, they can expose inefficiencies in sequencing which can affect gross movement patterns. The rolling patterns are both assessment tools as well as warmup exercises. Being able to segmentally rotate from the cervical spine down through the lumbar spine and back up is important in every rotary sport we do-and also for a lot of the mundane movements we make on a daily basis. Rolling patterns are all about the spine being mobile where it needs to be, and stable where it needs to be. After a few cues and more attempts (some successful), we sat and had a conversation about core functioning and its effect on the extremities. Their struggling attempts at segmentally rolling from their backs to their stomachs and vice versa had them trash talking each other and laughing at their collective futility. They found out I was a trainer, so they were willing to give the practice a try-even though they might look silly to someone who just happened to walk into the gym. Quick story: Before playing basketball one night at 24-Hour Fitness, I had six late teen, early 20-something athletes on the basketball court doing rolling patterns. If you know what you're doing, rolling around on the ground can be an effective way to get moving and gauge your core's stability. Get ready to use his methods to become unstoppable. He’s also in his 50s-and his book Unstoppable After 40 gives you the roadmap to do more than merely remain active as you "mature." Milo trains hard and recovers even better so he can do what he wants, when he wants. ![]() Milo Bryant is a performance coach as well as an experienced journalist.
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