One of the hardest things when you are trying to get more flexible is working out what exercises to do. However, by using Lisa’s simple way of carefully looking at a roll down, you can discover where you might be tight, and then use more appropriate exercises rather than always being frustrated by your usual stretching methods!
So watch this video, then grab a friend to watch you “roll down” or film yourself doing it and go from there!
The following points break down this test for you and give you some specific ideas to direct you to all the right stretches and exercises!
Breaking Down The Roll Down
How close does your chin come towards your chest? If it feels tight in the back of your neck then try some sub occipital releases.
If you feel a pulling feeling in your upper back as you start to roll down then it is more likely to be neural tension, so try some thoracic mobilisers or the upper back sequence from Front Splits Fast
As you continue down, if your upper back is rather flat is flat, then an elbow drag can help or try the thoracic mobility section in Front Splits Fast.
In your lumbar spine, you should get a nice curve. If not, you may need to release the muscles using the QL stretch or gentle spinal mobility exercises to help release it. Remember not to crack it!
If you are stuck at the hips and not getting enough of a bend there, then tennis ball release work on the muscles deep in the back of the hips might really help you get the rest of the way down
Once you get completely down, take notice of where you feel tightness - if could be in your hamstrings, calves or feet. Do the appropriate exercises in the Front Splits Fast program to help you get the appropriate releases for these areas