Regression exercises

Guided asymmetric roll out exercises with ObliQ Wheels are great for functional eccentric training of the core and the shoulder girdle. Many of us lack shoulder mobility or have an acquired shoulder laxity but miss control in the end range of motion. To help you progress to full shoulder mobility and strength in the end range of motion, we developed several regression exercises that get you rolling independent of your initial shoulder strength or mobility.

Always start your practice with your “good” shoulder at the side of the large wheel first. Explore the movement and sensations. Feel what the movement does to your shoulder. Then repeat the exercise with your “bad” shoulder at the side of the large wheel by turning the tool around.

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

1 - Table exercise

2 - Wall exercise

3 - Floor exercise

1 - Table Exercise

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.

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.

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. 

2 - Wall Exercise

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.

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.

3 - Floor preparation

shoulder preparation floor

• Keep the hips above the knees
• Move the arms and shoulders on the floor
• Feel the stretch in the end range of motion
• Roll-out by flexing the shoulders

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

The block gives you confidence and control during the full roll-out.

Starter block

• 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

The block gives you confidence and control during the full roll-out.

Resistance band

• Secure a resistance band to a solid base
• Wrap around the handlebar on one side
• Feel the support while rolling out
• Wrap it multiple times to make the exercise easier

The band lets you safely explore your full range of motion.