is a great exercise to perform to warm up your spine. This exercise can also relieve tension in your lower back, which is especially useful if you spend a lot of time standing.
You can perform Spinal Roll
as a transition from seated to standing poses. Spinal Roll
is also useful for coming out of standing forward bends. Instead of coming out of a standing forward bend with a flat back, you can perform Spinal Roll
which places less stress on your lower back. If you have lower back problems, coming out of a standing forward bend with Spinal Roll
is particularly helpful.
As you allow your upper body to hang down in Spinal Roll
, visualize space being created between each vertebra of your spine as your spine lengthens toward the floor. As you roll up, focus on rolling your spine up one vertebra at a time - stacking each vertebra on top of the previous one.
Make sure you use caution performing Spinal Roll
if you have high blood pressure.
|Begin in Squat Pose.|
|Place your hands on the floor slightly in front of you, with your palms facing down|
|Press your hands into the floor.|
|Exhale as you straighten your legs, lifting your hips toward the ceiling. |
|Allow your hands to lift off the floor and your upper body to hang loosely toward the floor. Relax your head, neck and shoulders.|
|Press your feet into the floor and bend your knees slightly|
|Tuck your tailbone under and inhale as you slowly roll your spine up one vertebra at a time.
(Your shoulders, neck and head should come up last.)