Roll Back

It's not only an abs exercise when you do a supported roll back. It's a tool for raising awareness. This mat workout will allow you to become more aware of your abdominals and how to use them to generate a deep scoop. Supported rollback is an excellent warm-up activity if rolling up is difficult for you, as it is for many individuals. Supported roll back, like other rolling exercises, helps your spine become more flexible. It allows you to stretch your spine and support it with your ab muscles, both of which contribute to keeping your spine healthy as you go about your everyday activities. Even though this is a starting workout, it may not be suitable if you have a back or neck issue. Avoid it if it causes you pain or discomfort until you can talk to your doctor or physical therapist about it.

Sit up straight on your sit bones to begin. With the knees bent and the feet flat on the floor, the legs are parallel. Place your hands right above the back of your knees on your thighs. Engage your pelvic floor and abdominal muscles to help support your upper body. The neck is relaxed and the shoulders are down. Extend your toes. As you roll back, this will assist keep the backs of your legs engaged and maintain a connection between your heel and sit bones. Take a minute to thoroughly inhale and exhale, focusing on the length of your spine up and down.

How to do:

• To begin the motion, pull the lower abdominals in tight. Allow your back to expand and form an "up and over" C-curve as a result. Maintain an open chest and a relaxed posture.
• As you draw in your abs, drop back and maintain your curve. Keep your abs engaged with the help of your hands, and don't let your back or neck become involved too much. Take note of where the abs engage in different ways. Try to make your back curve as deep as possible without hunching your shoulders. Go back as far as you can without becoming stuck. Back off if your abs start to tremble or your neck becomes stiff.
• Begin the return to the upright position with your lower abs. Maintain your C-curve until you're back on your sit bones, then lower your tailbone to the floor as you unroll your spine into the sky, shoulders sinking.
• Repeat 4 to 6 times.