Regression Exercises
Treat your physique with care and learn how to grow stronger in a sustainable manner
Doing an exercise the right way makes all the difference
Stretching is Important
Stretch the arm at the side of the large wheel along your ear. This position brings your shoulder blade naturally into a beneficial “semi closed packed position”. At the same time look under the armpit at the side of the small wheel to take load of your neck spine. Avoid a common mistake of hanging in the arm at the side of the small wheel.
Regression Steps
Safety and best practice
Watch our clip and follow the step-by-step instructions to learn the safest way to roll-out and grow stronger.
- Knees on the mat and shoulders above the ObliQ
- Avoid a hollow back before roll-out by tilting the pelvis and brace the core.
- Chest up for maximum lengthening effect.
- Simultaneously flex shoulders, knees and hips to gradually roll out.
Regression
Table Exercises
If you have problems standing and/or lifting the weight of the tool, you can also practice shoulder movement while sitting in a chair in front of a table and roll out on the tabletop. You can approach restrictions or pain areas in a gentle and safe way.
A Little Help
In case you fear the rolling out movement and the point of full extension, you can add extra facilitation by connecting a resistance band. Therefore attach the resistance band to a table leg.
Just loop the resistance band around the handlebar once. For an even easier roll out, loop the resistance band several times around the handlebar.
Go Deeper
To go deeper in the shoulder movement you can put your hips higher by adding a thick pillow on your seat or you can stand in front of the table.
Wall Exercises
With restricted shoulder strength and mobility, you can safely practice shoulder movement by rolling out against a wall. You can approach restrictions or pain areas in a gentle and safe way. A therapist can monitor the movement of the shoulder blade and can give directions to the user.
Step-by-step
Start with your feet close to the wall. The upwards movement will be without much force on the shoulder girdle.
Then place your feet further away from the wall to increase the loading on your shoulder.
Strong core in just 3 minutes a day
Floor Preparation
With the floor preparation you start with the shoulders. Keep the hips above the kneww and move the arms and shoulders on the floor. Roll-out by flexing the shoulders as showed in the image. The purpose of this exercise is to feel the stretch in the end range of motion.
Hip Movement
• Tilt pelvis for a neutral spine and brace your core
• Keep arms vertical during roll-out
• Bring your hips forward without hollow back
• Extend your hips by engaging core and glutes.
Partial Roll-out
• Put the ObliQ Starter Block in front of your knees
• Lay the thighs on the Block when they reach it
• The shorter lever will make the full roll out easier
• Return to start position by pulling the legs
ObliQ Starter Block
The ObliQ Starter Block is designed to boost confidence and control during the full roll-out. By using the block, pivotal points on your knees will be transferred to your upper legs once the tention becomes too high. This makes it an excellent addition to the tool for new customers.
• Put the ObliQ Starter Block in front of your knees
• Lay the thighs on the Block when they reach it
• The shorter lever will make the full roll out easier
• Return to start position by pulling the legs