spineroller
roller back stretch
roller back stretch is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Start by sitting on the ground with your legs extended in front of you.
Step 2. Place the roller perpendicular to your body, just below your glutes.
Step 3. Slowly roll your body backwards, allowing the roller to move up your back.
Step 4. Continue rolling until the roller reaches your upper back.
Step 5. Pause for a moment, then slowly roll back to the starting position.
Muscles & body parts
Primary muscles
spine
Secondary muscles
hamstringsglutes
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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