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Spinal Roll

Warm-up posture to relieve tension in your lower back, and warm up your spine.
 

Spinal Roll 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.
 
Steps:
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.)
 
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