About this exercise
A mobility drill that progressively articulates each segment of the spine from the base to the top. It improves spinal flexibility, decompresses the vertebrae, and activates the deep stabilizing muscles of the back and core.
Spine Rolling
Step by step instructions, muscle activation and variants for the Spine Rolling.
EasyLower back
How to Perform
- Stand tall with feet hip-width apart and arms relaxed at your sides
- Slowly drop your chin to your chest and begin rolling down, vertebra by vertebra
- Continue rolling down until your hands hang near the floor, keeping a slight bend in the knees
- Pause at the bottom to release tension in the lower back
- Slowly roll back up, stacking one vertebra at a time, with the head lifting last
Muscle Activation
Primary
Lower back
Secondary
CoreMiddle back
Common Mistakes
Common mistakes content is coming soon.
About the Spine Rolling
The Spine Rolling is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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