Setup: lie with the sacrum on the roller, lengthen the legs long to the ceiling, the arms long to the sides with the palms holding the roller (photo 1).
Action: lift the pelvis, breath out and roll the low back part of the spine over as far as the legs are parallel with the ground. Breathe in and flex the feet (photo 2), breathe out and reverse the motion to roll back down slowly and fluently.
Precision Points: engage the abdominal muscles, do NOT jerk as rolling the low back up.
Purposes: strengthening of the abdominal muscles, strengthening and stretching of the gluteal, back and femoral muscles.
photo 1
photo 2