This exercise is aimed at improving your lumbar flexion (forward bending) by resetting your pelvic position and encouraging sequential movement through each joint in your spine. It helps to increase spinal mobility, particularly in the lumbar and thoracic regions, and can reduce stiffness or discomfort by promoting proper movement patterns.
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.
Common Errors
- Moving too quickly—this should be a slow, controlled movement.
- Skipping parts of the spine, instead of moving segment by segment.
- Forgetting to tilt the pelvis gently backward before rolling down.
- Allowing the knees to lock or overly bend during the movement.
Regressions
To make the exercise easier, you can:
- Perform the exercise with your back supported against a wall for guidance.
- Roll down only partway to your comfort level instead of going as far as possible.
- Bend your knees slightly to reduce tension on the hamstrings and lower back.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.