Body Rocking Exercises for Flexibility and Strength
Learn a series of body rocking exercises including tuck rock, straddle rock, pike rock, dish rock, and arch rock to enhance flexibility and strength. Each movement focuses on engaging different muscle groups while improving body control and balance. The extensions offer progressions to challenge your skills further.
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Presentation Transcript
Tuck rock Extensions Rock, starting from tuck on feet Teaching points On back, draw up into a tuck shape holding legs with chin tucked into the chest Tense the body to start rocking gently back and forth As confidence grows, try some of the extension activities Tuck onto feet, stay tucked Tuck onto feet, push to stand up Tuck to pike sit Tuck to straddle sit
Straddle rock 3 2 1 Teaching points Sat in a straddle position, push bottom off the floor (if able) Lower down and use the momentum to begin to roll back From your bottom transition onto your back, curving to allow a rock Bring your arms up as you roll onto upper back or bring hands to the floor by the side of shoulders to push back into the roll Bring legs together at top of the rock then return back into a straddle sit. Extensions Try and link two together Start from straddle stand with hands on floor (bend legs to transition to the floor) Instead of returning to straddle sit, return to pike sit
Pike rock 2 1 Teaching points Sat in a pike position with arms out in front Press down on your heels to give some power to start the rock From your bottom, transition onto your back, curving to allow a rocking motion Bring your hands behind your shoulders to support to push to roll back Keep your legs together at the top of the rock, then return back into a pike sit Easier: Start in pike position on your back Extensions Try and link two together Start from pike stand with hands on the floor (bend legs to transition to the floor) Instead of returning to pike sit, return to a dish shape
Dish rock Extensions See how high you can rock, how far Teaching points Press the small of the back into the floor Extend arms and legs Raise legs towards head slightly then lower to get the rock started Keep body tension good otherwise, the rock with not be maintained Easier: Have a partner push down on your feet to start the rock. Or bend knees to make easier. you can lift your hands and feet from the floor while still maintaining full body tension
Arch rock Teaching points Press the tummy and hip bones into floor Extend arms and legs Raise legs towards head slightly then lower to get the rock started Keep body tension good otherwise, the rock with not be maintained To increase the arc of the rock tense more to lift feet and hands further from the ground Easier: Have a partner push down on your feet to start the rock Extensions Transition from arch rock to dish rock Transition back again
