🌟 Day 3 of 12 Days of Movement: Roll Down for Spinal Mobility! 🌟
Today’s focus is all about spine mobility with one of my favorite moves: the Roll Down. This exercise not only helps release tension but also stretches and strengthens your back, giving your whole body a reset. It’s a simple yet powerful way to boost flexibility and feel lighter in your movements. 🧘🏻♀️
✨ Here’s your goal: Try 2 Roll Downs today!
Here’s how to get the most out of it:
1️⃣ Stand Tall & Relaxed: Start with feet hip-width apart, knees soft, arms by your sides, and shoulders relaxed. Take a deep breath in to center yourself. 🌬️
2️⃣ Slowly Roll Down: As you exhale, gently drop your chin toward your chest and begin to roll down one vertebra at a time. Imagine your spine unraveling like a string of pearls. Let your arms hang heavy as you move down.
3️⃣ Feel the Stretch: Keep rolling down slowly until your hands reach as close to the floor as comfortable. Don’t force it! This is about feeling a gentle stretch, not reaching a certain point. You should feel a nice release through your back and hamstrings. 🌈
4️⃣ Roll Back Up Slowly: When you’re ready to come up, slowly roll back up, letting each vertebra stack one on top of the other until you’re standing tall again. Take a deep breath at the top and notice how much lighter and looser your spine feels!
Challenge Tip: Try to keep each roll down as smooth and controlled as possible. Let this be a moment to check in with your body and release any tension that might be hiding in your neck, shoulders, or lower back. 🌟
Doing this twice today will give your spine the love it needs to stay flexible and mobile. Consistent practice like this can lead to a happier, healthier back over time!
Follow me for more daily tips and exercises on our journey to a more active, balanced you! 🌟👟
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