Roll-Up

How to

Setup: Lie long on your back with legs together and arms reaching overhead; bend knees if needed.

Steps:

1. Bring the arms toward the ceiling and exhale as you curl the head and ribs forward.
2. Reach toward the legs and continue rolling up only as far as you can control.
3. Stack tall briefly, then roll backward slowly until you lie long again.

Cues: Keep the legs heavy. · Use a smooth, unhurried roll.

Stop if: the movement causes back pain or you feel sharp pulling.

Easier: Hold behind the thighs and roll up only partway.

Harder: Pause with arms overhead before beginning each repetition.