Three-part Roll-down
- Primary muscles
- Abs
- Secondary muscles
- Lower back, Forearms
- Equipment
- Other
- Movement pattern
- None
Steps
- 1 Sit tall on your mat with your legs extended straight in front of you and your feet flexed. Extend your arms forward at shoulder height, palms facing each other.
- 2 Engage your abdominal muscles and slowly begin to roll your lower back down towards the mat, creating a C-curve with your spine. Keep your arms extended forward.
- 3 Continue to articulate your spine, rolling down through your mid-back while maintaining the C-curve and keeping your shoulders relaxed.
- 4 Finally, lower your upper back and head to the mat, allowing your entire spine to rest flat. Your arms should still be extended towards the ceiling.
- 5 To return, engage your core deeply and lift your head and upper back off the mat, reaching your arms forward.
- 6 Continue to roll up through your mid-back, pulling your navel towards your spine as you articulate each vertebra off the mat.
- 7 Finish by rolling up your lower back, returning to the tall seated position with your spine straight and arms extended forward.
