I’ve received multiple requests lately to provide some steps and tips to help you conquer Open Leg Rocker and I’m happy to do so!
Open Leg Rocker is a challenging exercise for a variety of reasons. It requires incredible core strength and control, along with a mobile spine, stable shoulder girdle, and flexible hamstrings.
The good news is that there are a variety of exercises found in your workouts that are already helping you build up to the full expression of Open Leg Rocker.
Here are three exercises that will help you on your Pilates journey and towards Open Leg Rocker…
Spine Stretch Forward
In seated Spine Stretch Forward you will create length along the backside of the body – from the top of the spine all the way through your heels. This helps with spinal mobility and hamstring flexibility – without being thrown off by the balance challenge that comes into play in Open Leg Rocker.
Rolling Like a Ball
Rolling like a Ball provides a perfect opportunity to practice the act of rolling on your spine while maintaining a strong connection to your powerhouse (aka: your core). It provides an opportunity to practice tucking your tailbone and rounding the lumber spine as you roll and an opportunity to pause and stabilize at the top.
Click here for a tutorial for Rolling like a Ball!
Modified Open Leg Rocker
You can also practice the Open Leg Rocker with knees bent, holding just on the outside of your shins. This will allow you to practice the rolling and balance component while staying closer to your center.
Gradually straighten your legs and work toward the full expression of the exercise as you advance in strength and coordination.
Keep up with your Pilates practice, working towards that core strength and flexibility, and you’ll be on your way to a full expression of Open Leg Rocker!
Trust the process, and I’ll see you on your mat soon.