From a low lunge, place one hand down, tuck your chin towards the opposite shoulder and roll diagonally across your back, shoulder to opposite hip. The head never touches the ground. Finish sitting or standing.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 sets of 5 slow rolls per side on a mat.
Avoid with neck or disc problems, osteoporosis or recent spinal surgery unless a clinician clears it, and learn it on mats with someone coaching the line.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.