Take 5 to Innergize

Spinal Rolls (Up and Down)

Spinal RollsStanding Forward Bend


Releases tension in spine, lengthens spine, stretches neck, boosts blood flow to brain and facial muscles, lowers blood pressure, facilitates easier movement between vertebrae and more.


  • Step 1: Stand with your feet hip distance apart, tummy slightly in, chest up, arms by your side, palms facing forward. Take 3-5 deep breaths here and let your facial muscles, neck and shoulders relax. Feel your tailbone moving toward the floor.
  • Step 2: Relax your arms by your side. Take a deep inhale and as you exhale, become like a rag doll as you roll very slowly forward toward the floor. Your head, neck and arms should be completely relaxed and limp, while your legs and belly remain engaged.
  • Step 3: When you’ve rolled forward as far as you can go, bend your knees until your belly touches your thighs. Lift your sit bones toward the sky. Spread out your toes and breathe. Let your head be heavy. To make it more challenging, you can grab each elbow with the opposite hand if you wish. As you inhale, lift your sit bones toward the sky and as you exhale, let your head be heavy. Draw your lower belly in.
  • Step 4: To roll back up, release your arms and let them be relaxed and heavy. Engage your abdominal muscles and begin to rag doll back up very slowly to a standing position. Arms and head are heavy as you come up. Before you lift your head, roll your shoulders up, back and down. Come back to a standing position. Repeat one more time, rolling up and down. Finish by standing tall for 3-5 breaths.