Setup: Lie on your stomach, the arms stretched out on the roller, the palms facing each other. The legs lengthened on the ground, the forehead on the ground, the pelvis in neutral position, the spine long (photo 1).
Action: press the hands against the roller and roll your shoulder blades away from your ears. Breathe in and gently roll up (photo 2), breathe out and roll back fluently.
Precision Points: the legs slightly wider than your shoulders, the spine stretched out as doing the exercise, the head in prolongation.
Purposes: strengthening of the back and gluteal muscles.
photo 1
photo 2