Movement · Back Care Series
Roll-Down
Warm-Up · Move 1 of 15 · 3–5
Starting position
Stand tall with your feet hip-width and your arms relaxed by your sides.
How to do it
Tuck your chin and slowly roll down through the spine one vertebra at a time, letting your head and arms hang heavy. Pause, then roll back up just as slowly, restacking one bone at a time.
Keep in mind
Move slowly and sequentially — feel each vertebra. Keep the knees soft.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →