Rolling Back

Muscle Worked

Erector spinae, Abdominals

Instructions

Sit upright with your spine in neutral.
Lengthen up through the spine and imagine your head floating up to the ceiling.
Place your feet flat on the floor and your hands just below your knees.
Don't overgrip; keep your elbows bent and your chest open. Take care not to tense or grip around your neck.
Inhale as you tilt the pelvis and curve the spine into a C-shape to roll back, tucking in your chin and keeping your thigh close to your chest.
As you exhale, use your abdominals to pull you back up to the starting position.
Try not to use momentum, but make the movement flow at a consistent speed.
Between each roll lengthen up through the spine.
Repeat 6 times.

Checkpoints