Learn how to do a standing roll down and it's benefits.
Stand upright, with your feet hip-width apart and your arms relaxed at your sides. Now pull your chin to your chest, let your head hang down and drop your shoulders forward. Curve your upper back and roll slowly down the vertebra. Hang your arms while doing this.
Hang over for a moment. Then pull your navel inwards and slowly pull your pelvis and spine (vertebra by vertebra) upright. Then roll your shoulders back and put your head straight up.
Repeat this entire movement 5 to 10 times.
This exercise helps to stretch out the spinal column and relieve pain in the back. It is a good way to warm up the back before exercising. The trick is to go slow and feel the gentle stretch.
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Remember to always follow a doctor or physiotherapist’s advice when it comes to exercising with an injury or joint condition.
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