Segmental Roll
Release tension in your spine with the Segmental Roll. Improve flexibility & posture, one vertebra at a time!
The Segmental Roll mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Segmental Roll Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Segmental Roll Variations and Alternatives
How to do the Segmental Roll
Segmental Roll Stretching
Starting Position:
Stand upright with your feet hip-width apart.
Keep your arms relaxed by your sides.
Head and Neck Position:
Gently tilt your head back to look upwards.
Do not force the movement; just go to a comfortable position.
Upper Body Roll:
Begin to roll your upper body forward from your head, allowing each segment of your spine to follow.
Let your shoulders round forward as you bend at the waist.
Folding Forward:
Continue to fold until your torso hangs towards the ground.
Let your arms dangle towards the floor or reach down towards your feet if you can do so comfortably.
Hold the Position:
Hold the forward position for a few breaths, relaxing your neck and letting gravity do its work.
Allow your head to hang heavy without strain.
Return to Standing:
Begin to reverse the motion slowly, starting with your lower back, then engage your core muscles.
Roll up vertebra by vertebra, bringing your head up last until you return to a standing position.
Repeat:
You can repeat the stretch 2-3 times, focusing on your breathing and relaxing with each roll.
Tips:
Move slowly and avoid rushing through the movement.
Ensure you are comfortable and listen to your body throughout the exercise.
If you feel any discomfort in your lower back while moving, modify the stretch to reduce the intensity.
Segmental Roll FAQs
What muscles does the Segmental Roll work?
The Segmental Roll mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Segmental Roll?
None. The Segmental Roll is a bodyweight exercise, so you can do it anywhere.
What are some Segmental Roll variations and alternatives?
Similar exercises include the Lying Roll-Up Pilate, Floor Lying Around-The-World Roll, Lower-Back Roll and Back Rolling.
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