Segmental Roll

Segmental Roll Stretching

1. Starting Position:

   • Stand upright with your feet hip-width apart.

   • Keep your arms relaxed by your sides.

2. Head and Neck Position:

   • Gently tilt your head back to look upwards.

   • Do not force the movement; just go to a comfortable position.

3. Upper Body Roll:

   • Begin to roll your upper body forward from your head, allowing each segment of your spine to follow.

   • Let your shoulders round forward as you bend at the waist.

4. Folding Forward:

   • Continue to fold until your torso hangs towards the ground.

   • Let your arms dangle towards the floor or reach down towards your feet if you can do so comfortably.

5. Hold the Position:

   • Hold the forward position for a few breaths, relaxing your neck and letting gravity do its work.

   • Allow your head to hang heavy without strain.

6. Return to Standing:

   • Begin to reverse the motion slowly, starting with your lower back, then engage your core muscles.

   • Roll up vertebra by vertebra, bringing your head up last until you return to a standing position.

7. Repeat:

   • You can repeat the stretch 2-3 times, focusing on your breathing and relaxing with each roll.

Tips:

• Move slowly and avoid rushing through the movement.

• Ensure you are comfortable and listen to your body throughout the exercise.

• If you feel any discomfort in your lower back while moving, modify the stretch to reduce the intensity.