Rolling Back Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- hip flexors, abdominals
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Back Roll
How to: Rolling Back
- Sit on the mat with your knees bent and feet flat.
- Lean back slightly and begin to roll back onto your spine.
- Allow your head and shoulders to gently follow your roll.
- Pause briefly at the bottom, then roll back up to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Rolling too quickly, which can lead to strain.
- Neglecting to keep the core engaged.
- Not utilizing breathing to enhance the movement.
Modifications
- Perform on a soft mat to provide extra cushioning.
- Use a foam roller for added support if needed.
Tips
- Engage your core throughout the movement.
- Move slowly and with control to avoid injury.
- Focus on a smooth rolling motion to enhance the stretch.
Rolling Back Alternatives
Tags
stretching
waist
core
flexibility
beginner
relaxation