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.
