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MobilityRecovery
Roll & Push
Bodyweight
A gentle transition strategy that uses rolling and the arms to reduce strain when moving from lying to sitting.
Level
Beginner
Equipment
Bodyweight
Focus
Core · Shoulders
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
01
Roll onto your side first.
02
Bring the legs toward the edge.
03
Use the arms to help push the torso upright.
04
Move slowly and comfortably.
Common Mistakes
Watch for this.
01
Trying to sit straight up from lying.
02
Holding the breath.
03
Moving too quickly.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
Featured In
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