- Sit on the back of your palm.
- Straighten the back and pull the shoulders back.
- Lean your head to the opposite side.
- Place a tube roller or half tube on the ground parallel to your body.
- Lie on the tube making sure your whole back and neck are supported.
- Knees bent and on the ground, lower back flat on the tube and chin tucked in.
- Bring your arms by you hips and pull shoulders back.
- This is your starting position. Raise arms and drop them back towards the ground over your head
- Place a foam roller on the floor perpendicular to your body.
- Sit and lie back onto it aiming for your mid back to be in contact with the roller.
- Gently tilt your hips backward, squeeze glutes and engage core to protect the lower back.
- Support head on palms, elbows rotated in. Slightly lift hips off the ground.
- Bring yourself on all 4's. Push the ground away from you, rounding back and shoulders as much as possible.
- To enhance the spine flexion suck the belly button in and tuck the tailbone (coccyx) under. Hold this position for a brief moment
- Now do the exact opposite, try to bend the spine backwards. Go back and forth on these positions
