Exercise 29
The Slow Roll Down
Fold forward one vertebra at a time and hang. The back of the body finally gets to lengthen.
How to do it
- 1
Stand with feet hip width apart and knees slightly bent.
- 2
Drop the chin, then let the weight of the head pull you forward, one segment of spine at a time.
- 3
Hang at the bottom with arms heavy. Nod the head yes and no a few times.
- 4
Take five slow breaths there. Let the ribs move into the back.
- 5
Roll back up from the bottom, stacking one vertebra at a time. Head comes up last.
- Use it when
- End of the working day, before bed, or after sitting for longer than an hour.
- Watch for
- Coming up with a flat back and the head leading. That loads the lower back. Round the whole way and let the head be last.