I Tried DNS Rolling and Hip Dissociation Exercises for 30 Days Here's What Happened

Learn how to perform the Over the Rolling exercise to improve your core stability, trunk rotation, and rib cage control. This movement focuses on keeping your ribs down, engaging your core, and moving your body as a synchronized unit for better posture, mobility, and strength.

One of those Big Bang for your Buck exercises, this trains Ipsilateral Loading patterns, as well as training cervical and trunk rotation and hip dissasociation. Fantastic for everyone, whether you suffer from neck/ shoulder/lower back or limb pain. A fundamental skill to practise and improve.

This step-by-step guide will help you:
✅ Activate your core muscles
✅ Improve trunk rotation without straining your neck
✅ Strengthen your shoulder, hip, and back coordination
✅ Develop better rib cage stability for functional movement

Perfect for athletes, rehab patients, and anyone looking to improve mobility and core strength.

💪 Tips for Success:
-- Keep ribs down to avoid arching your back
-- Initiate movement with eyes and head
-- Move your shoulder and hip together
-- Relax your neck and shoulders

📍 Timestamps:
0:00 Introduction to Over the Rolling exercise
0:11 Starting position & body alignment
0:29 Core activation technique
0:44 Foot & leg position setup
1:00 Initiating the roll with head & eyes
1:19 Turning the rib cage & keeping legs stable
2:01 Shoulder & hip movement synchronization
2:35 Maintaining rib control during rotation
3:06 Relaxing shoulders & preventing neck strain
3:36 Final tips for proper execution

Disclaimer: This video is designed for my patients to use after having consulted me, this video is for information purposes only and should not be treated as advice, the owner of this video does not accept any responsibility for any injury or harm that may come from anyone undertaking this exercise. You should always consult your physician or licensed health professional before you undertake any form of exercise or if you require help with any condition.