Exercise 12: Rolling from back to front

This exercise practices rolling from your back onto your front. You will need a stable surface to roll on, such as a mat or a firm mattress. You may want to ask someone to help you with this exercise. Lie on your back, extend your arms upwards. Roll to the right by crossing your left leg over your right leg and following through with your torso, arms and head. If you find it difficult to raise your arms, you can also keep them at your side and roll over them. Avoid putting your shoulder in a position that might cause discomfort. When you’ve rolled onto your front, ensure your right arm is free. Roll onto your back again by pushing off with your left arm and left leg. Repeat the exercise by rolling to the left. If you find it difficult to roll over independently, ask someone to help by rolling your legs and hips for you. You can then follow through with your arms and torso yourself. Alternatively, you can simply roll onto your side.