how to do a rolliepollie.


how to do a backbend and flip.

put a mat under your head area but not under your feet becuase
it does not have good traction in case you slip and fall.
you may want stretch before you attempt to do this stunt.
you then put your feet shoulder width apart.                                                                                     picturesss!
make sure that you have good posture.
you then go into a bridge, pushing your back up and put your arms back.                                       videoooo!
you  then kick your feet over your head and rollover.





what you may need.



you may need a mat incase of a fall.
use shoes so that you have better traction on your feet so you do not slip and fall.

background information.




-the first time gymnastics was in the olympics was 1896.
-gymnastics was invented by the chinese, with naked acrobats.
-the word gymnastics came from the greek origin.
-gymnastics is considered to be a very dangerous sport.
-it is considered to be a dangerous sport becuase of the
impact on competitors joints, bones and muscles.


what is a bridge?
any pose with an unusual degree of backward bending at the waist.
stretches you may consider.


you can do any stretches that stretch out your back so that you do not pull anything.

one exercise:
1) Lie on your back with knees bent and your feet flat on the floor

2) Place your bands on the back of your thighs and pull your legs toward your chest

3) Pull until a gentle stretch is felt

4) Hold for 15 seconds

5) Return to the starting position

6) Repeat 10 more times

another exercise:
1) Lie on your back with your knees bent and feet flat on the floor

2) Push the small of your back down and into the floor by tightening your lower abdominal muscles

3) Hold for a count of ten

4) Return to starting position and repeat 10 more times

exercise two:
1) Lie on your back with your knees bent and feet flat on the floor

2) Push down through your feet as you slowing lift your bottom up off the floor

3) Hold for a count of ten

4) Return to starting position and repeat 10 more times

exercise three:
1) Kneel down on the floor in an all four position on your hands and knees

2) Curl your back up toward the ceiling like and angry cat

3) Hold for a count of five

4) Return to starting position

5) Pull your stomach down to the floor hollowing out your back

6) Hold for a count of five

7) Return to starting position

8) Repeat ten more times

exercise four:
1)Sit in a chair with your feet flat on the ground

2)Curl your neck, upper back, and low back forward until your chest is
 on your thighs and you can touch the ground with your hands

3)Hold for a count of 10

4)Return to starting position and repeat ten more times

exercise five:
1)Stand up straight with your arms at your sides and your feet shoulder width apart

2)Bend your trunk sideways to the left while sliding your left hand down your thigh
and reaching your right arm over your head

3)Hold for a count of 10

4)Return to starting position

5)Now bend your trunk sideways to the right while sliding your right hand down your
thigh and reaching your left arm over your head

6)Hold for a count of 10

7)Repeat above 10 more times