1. Breathe in, then zip and hollow. Maintain the zip and hollow throughout the exercise.
2. While breathing out, slowly curl the tailbone off the floor a little.
3. Hold the position and breathe in.
4. While breathing out, slowly curl the spine back down onto the floor.
5. Repeat steps (2) and (3), but each time wheeling a little more of the spine off the floor. Imagine that your
spine is a bicycle chain under tension, and that it is being wound up onto a wheel, and then wound back
6. Repeat 6 times.
7. Finish with a hip flexor stretch
1. Be slow and precise. You are teaching the spine to free up each vertebral joint, in succession.
Spine Curl, Start Position
Spine Curl, End Position
What it does:
When a healthy back bends, each joint moves equally, and the stresses are shared equally. If one intervertebral joint
has been damaged and has forgotten, its flexibility, its neighbors have to bend that much further, so that they too are
more likely to sustain damage. Wheeling the spine teaches the joints to share the load evenly.
1. Stop if you experience back pain. You will need to emphasize strengthening of the back muscles until the
pain is under control.
2. Keep your neck relaxed. Feel free to place a small cushion under your head
The Side Roll
The Side Roll: Start Position
1. Relaxation position.
2. Feet shoulder width apart.
3. Arms out to the side, palms upward. You will use your arms to stabilize your upper body against
4. Pelvis neutral, scapulas anchored.
The Side Roll: Action
1. Breathe in and zip and hollow,
2. Breathing out: roll your head to the right and knees to the left.
3. Breathe in.
4. Breathing out: zip hard and use the abdominals to pull your knees back to the center.
5. With each repeat, go a little further. Only go as far as pain allows.
6. Repeat four to eight times each side.
• Lift the Spine off one part at a time
• Roll the pelvis off the floor, then the waist, then mid, and finally upper torso.
• For the return, do the same: the upper torso, then mid torso, waist and finally the pelvis.
Side Roll: Start
Side Roll: Action
What it does
1. This exercise develops control and strength in the abdominal obliques, which are major muscles
of lumbar stability, and also help the Rectus abdominis in its function as well.
• Make sure that the pelvis looks to the side and does not try to look upward or downward.
• The abdominal muscles perform the exercise. Not the legs.
• Anchor your scapulas throughout.