Rolling Back


Muscle Worked

Erector spinae, Abdominals


  • 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.


  • Keep the chin tucked into the chest
  • Do not grip the neck
  • Use your Abdominals to get your back to the starting position again.