Back Roll

Posted by DerekBB
Sunday, June 23, 2019 at 8:48am filed under Cardio - Home Activities

Calories Burned:  136 calories per hour   (based on a body weight of 150 lbs.)

Back Roll

 This final movement improves spine flexibility and warms the abdominal and lower-back muscles.

 1. Sit with your knees bent and feet flat on the floor.

 2. Extend your arms forward and grab your knees. Relax through your arms, but try to maintain good sitting posture.

 3. Pull your knees toward your chest and roll backward until your shoulders touch the floor. Immediately rock back up to the starting position, striving for smooth, steady movement throughout the range of motion.

 4. Continue for fifteen to twenty repetitions.

 Safety note: Err on the side of rolling too slowly through the range of motion. You never want to do fast, ballistic warm-up movements.

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