Movement · Sideline Series
The Roll-Up
Warm-Up · Move 1 of 19 · 5–6
Why this one
The Roll-Up is the perfect way to begin — articulating the spine one vertebra at a time wakes up the whole back and switches on the deep core before the side work.
How to do it
Lie on your back with your arms reaching overhead. Float the arms up, then slowly peel your spine off the mat one bone at a time, reaching toward your toes. Roll back down just as slowly, vertebra by vertebra.
Keep in mind
Move slowly and sequentially — feel each vertebra touch down. Draw the navel to the spine the whole way.
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? →