Same Side Connected Rolling
I use this exercise all the time to improve multisegemental rotation and rotary stability. I frequently use it after segmental rolling or if someone uses lumbar extension to perform the upper extremity segmental flexion rolling. I know it has been called “hard rolling” but I prefer to call it connected rolling because it keeps the core “connected” (biases the lumbar spine into neutral or slight flexion) so that the person uses their core for stability rather than their facets.
Setup & Connection
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Starting Position (Supine): Lie on your back with your legs extended straight out.
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Flex the Rolling Side: Choose a side to start. Bend the knee and hip on that side to approximately 90 degrees, bringing the foot off the floor. The elbow on this same side should be bent toward the knee.
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Establish the Connection: Place your yoga block or foam roller between the bent knee and the bent elbow. Maintain constant, gentle pressure on the block throughout the entire exercise—this is the connection that engages your core.
II. The Roll
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Initiate the Roll (Inhale): Take a slow, deep breath in through your nose. Begin to look with your eyes and turn your head toward the side with the bent knee/elbow.
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Execute the Movement: While maintaining firm pressure on the block (keeping the connection)
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Control: Roll slowly and deliberately until you have rotated onto your side or slightly onto your stomach. The goal is to control the movement using your core muscles, not momentum.
III. Return
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Return (Exhale): Exhale slowly as you reverse the movement, using your core to control the roll back to the starting position on your back.
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Repetitions: Perform 3–5 slow, controlled repetitions on one side before switching to the opposite side. Focus on quality over quantity.
