Setup: sit with the legs bent and above the ground, hold the roller under the knees (photo 1).
Action: look down to your navel, and maintain your back in an even C-curve, breathe in and roll back (photo 2), breathe out and roll up (photo 3).
Modification 1: with the roller in your hand and between the ankles (photo 4), look down to your navel, and maintain your back in an even C-curve, breathe in and roll back (photo 5), breathe out and roll up (photo 6).
Precision Points: keep the curve, tilt your head forward, keep your eyes on your belly, the feet are lifted just above the ground. When rolling back, direct the feet up to the ceiling. Keep your head off the floor! Do not jerk, roll with the work of your abdominal muscles.
Purposes: Massages and release of the spine and back.
photo 1
photo 2
photo 3
photo 4
photo 5
photo 6