A standing articulation of the spine: the head leads a vertebra-by-vertebra roll towards the floor and back up, mobilising the whole back while the legs stay steady.
What this exercise works
Muscles
erector spinae · hamstrings · rectus abdominis
Goals
mobility
Equipment
No equipment
Category
Stretching
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Stand tall with the feet hip-width apart and the arms hanging at the sides.
Drop the chin to the chest and start rolling down one vertebra at a time.
Let the arms and head hang heavy once the spine is fully rolled down.
Roll back up the same way, stacking the vertebrae one by one, head last.
Repeat for the desired number of repetitions.
Technique cues and common mistakes
Keep the knees soft so the movement comes from the spine, not the hamstrings.
Move slowly enough to feel each segment; speed defeats the purpose.
Keep the weight in the middle of the feet as you roll down.
From guide to workout
Put this exercise into your week
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