Return to Roll to Stand Phases

progression checklist

roll to stand

markers of control

pain

• No pain is felt during the movement that is deemed unsafe

• If unsure, err on the side of not progressing

breath control

• Option 1

  • Inhale as you roll back

  • Exhale as you sit or stand up

• option 2 (phase 1)

  • Inhale while sitting

  • Exhale as you “pop” your hips upward while falling back

postural control

• Do not progress if any of the following compensations occur

  • Piking instead of rolling - not enough spinal flexion when rolling back causing you to slam hard into the ground

  • The chin remains “poked” forward throughout

  • The knees and feet fall inward excessively when standing

  • Loss of balance when standing

impact control

• The spine does not “slam” into the ground when rolling backward

• The sound of the roll is quiet and even (no “slapping” sound).

  • This “slap” indicates a flat back aggressively collapsing into the ground, as opposed to a fluidly rolling flexed spine.