Spine Rolling

Starting Position:

• Sit on a mat or a comfortable surface with your legs bent in front of you. Your feet should be flat on the ground.

• Lean slightly back, keeping your back straight.

Positioning:

• Bring your knees towards your chest and hug them with your arms. Your chin should be tucked toward your chest to maintain spinal alignment.

• Ensure your feet are lifted slightly off the ground, creating a "C" shape with your body.

Movement:

• Begin by rolling backward onto your back, gently, while keeping your knees hugged close to your chest.

• As you roll, feel your spine gently articulating with the floor, creating a massaging effect along your back.

• Continue rolling until your lower back touches the ground, then roll back up to the starting position, using your core muscles to control the movement.

Repetition:

• Perform this rolling motion for 5-10 repetitions, maintaining a slow and controlled pace to avoid strain.

Breathing:

• Inhale as you roll backward and exhale as you roll back up to the starting position.

Tips for Beginners:

• If you feel any discomfort in your back, reduce the range of motion or perform the exercise on a softer surface.

• Focus on using your core muscles to control the motion rather than relying on momentum.

Cool Down:

• After completing the repetitions, sit back up slowly, taking a moment to stretch your arms and legs, and take deep breaths to relax.