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Segmental Roll Down
Stand tall, nod the chin, then peel down one vertebra at a time until you hang forward with soft knees. Rebuild the stack from the tailbone upward and let the head arrive last.
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Stand tall, nod the chin, then peel down one vertebra at a time until you hang forward with soft knees. Rebuild the stack from the tailbone upward and let the head arrive last.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
5 or 6 full roll downs, about 20 seconds in each direction.
Avoid loaded spinal flexion first thing in the morning if your back is disc-sensitive, and skip it if bending forward reproduces leg pain.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.