Are you able to do the Open Leg Rocker without any problems? Yeah, me either! It's truly a tricky exercise. If you use momentum, you can get away with doing it wrong. Do it right and you often feel unsuccessful. But, how do you get better at the Open Leg Rocker? In the latest on the "Struggle is Real" series Andrea Maida and I share some tips about how to get better at the Open Leg Rocker on the Mat. What exercises should you practice more? What are the cheats you are probably letting yourself do? And how do you do it better?
Check where you place your hands, shoulders and how you use your head
Before attempting Open Leg Rocker it's important that you are finding the strength in your Roll up, Rolling Like a Ball, and Spine Stretch forward. If in those exercises on the Mat you tend to rely on the flexibility you will struggle with the Open Leg Rocker. But, if you are finding the strength in those exercises you will find that the Open Leg Rocker, while difficult, is doable! Double-check your practice and where you place your hands, your shoulders, and how you use your head. Manage those things and you will find that Open Leg Rocker is more possible.
For the first variation of Open Leg Rocker grab the fronts of your ankles, have your straight legs a shoulders' distance apart, and look straight ahead. Use your entire center to rock back and up two to three times. If that goes well balance at the top, close and open your legs with your inner and outer thighs three times. Then for the third and most difficult variation flex your feet, grab your toes and continue to rock back and up three times! If you find you get "stuck" and need to let go of your feet focus more on the connection to your back with your arms and the squeeze and lift of your seat!