Instructions
- Stand tall with your feet hip-width apart, ensuring your weight is evenly distributed.
- Place the palms of your hands on your lower abdomen or the bony area at the front of your hips (pelvis).
- Gently press your hands into your pelvis to encourage a slight backward tilt (posterior pelvic tilt).
- Begin rolling your spine downwards:
- Tuck your chin towards your chest to start the movement from your neck.
- Gradually let the movement flow down your spine, one vertebra at a time, progressing through your neck, to upper and mid back.
- Slowly roll back up to a standing position by reversing the movement.
- Repeat the movement, and on each repetition, try to roll slightly further than before, without forcing the motion or causing discomfort, until eventually you are rolling down through the whole spine.
- Complete repetitions as prescribed by your physiotherapist.
Tip: Imagine your back is attached to a strip of Velcro on a wall, and you are peeling yourself off slowly, starting at the neck and working downward.