Nudging u to better health


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Roll Down L1

rimary Movers:

Deltoids (shoulders), Pectorals (chest), Triceps (arms),

Stabiliser Muscles:

Transverse Abdominals, Obliques, Lumbar Multifidus

Level of Difficulty:

Scale 2

  8-10 Repetitions


  • Begin by standing, with your feet hip width apart and your knees slightly soft (bent).
  • Shoulders should be down and relaxed with your arms by your side.
  • Engage pelvic floor and TVA muscles and take a breath to prepare. as you exhale slowly roll down the spine leading with the head and slide your hands down the front of the thigh.
  • Once you feel a stretch in the hamstring take a breath to prepare, exhale and slowly roll back up to the starting position.
  • Visualise the segments of your spine returning into the starting position.

 Teaching Points  

  • Get the arms hang from the shoulders
  • Maintain a good posture
  • Imagine your spine as building blocks