Movement: Spinal Rolls / Spinal Rolling
Range of Motion: From upright position, flexing/bending each level of the spine forward one-by-one to deepest range of motion, then extending/straightening up each level one-by-one until upright again
Set-Up/Equipment: Standing barefoot on floor surface or gym mat; If can’t stand, sit on low seat with knees spread
Rep/Time Methodic: Start with 10, working up to 25 twice per day
Coaching Cues: Should feel like a “wave” going down and back up your spine/body as you flex/extend; Shoulders can roll forward and back with the “wave”
Warnings: Never go to joint painful range of motion! Proceed with caution if pre-existing/acute injuries to spine/neck
Benefits: Spinal health and mobility; Great for countering effects of desk sitting, daily phone usage/screen time.
How I Use This in Programs: 3x/week for 10 reps during Movement Prep of Beginner Foundation A