19. Floor Rolling

This movement practice integrates your vestibular and visual system with head, neck and body rotation that promotes core strength and stability. 

When doing this technique, notice if it is easier to rotate your eyes, head or body to one side versus the other. 

Instructions:

1. Get into the rolling position, hugging your knees to your chest on your back in a ball. If you are unable to wrap your arms around your legs, use a towel to secure your legs.
2. Inhale softly, slowly and fully as you look to the left with your eyes only.
3. As you begin to exhale through pursed lips, roll your head to the left and then roll your body to the left so you are laying on your left side. 
   • You may use your arm to push you when rolling your body as needed. As you practice this will get easier to perform without using your arms. 
4. Inhale softly, slowly and fully as you look to the right with your eyes only. 
5. As you begin to exhale through pursed lips, roll your head to the right and then roll your body to the right so you are laying on your right side. 
6. Complete 5-8x to each side, starting and finishing going to the left side. When you are on your last repetition you will remain on your left side and get up from there. 

Performs this movement practice 1-3x/week, ~5-8x to each side, starting and finishing going to the left side. *Unless otherwise directed.

• • Optionally, use your testing technique to determine your optimal duration and frequency to use the Smovey rings.