Prone Rolling Wheel -  on knees

Rolling Wheel  - on Knees

-Start on your knees with the wheel in your hands  directly under your shoulders.

-Your neck, shoulders, & knees should form a straight line.

-Roll forward while maintaining that straight line.

-Your body should not touch the floor during the entire exercise.

-When rolling forward, your back should NOT arch.

-The distance you roll out is dictated by your ability to control your back from arching.

-Neck remains in axial extension (chin tuck).

Competency Criteria

Neck, shoulders, & knees remain in a straight line throughout exercise.

Lower back does not arch during the entire exercise.

Neck remains in axial extension (chin tuck).

To make this exercise easier, place wheel on incline surface or use a Torso Track Machine. Unfortunately, they do not manufacture it anymore, but you can find a used one on E-Bay or Craigslist.

-Perform this exercise without knees on the ground (see next exercise on this template).