How to do a half roll back
- Sit on your bum with your knees bent and your feet flat on the floor. Extend your arms out in front of you, palms facing each other. This is the starting position.
- Slowly roll the torso back, one vertebrae at a time, until your shoulders are halfway to the floor — only lower as far as you can with the feet flat to the mat. Then lift the torso back to the starting position. This counts as one rep.
- In this exercise, you want to stabilise your hips, engage your pelvic floor muscles, and roll your hips away from your legs.
- Do this exercise for one minute by completing 10 reps and then hold your torso in that lowered position for the remainder of the minute.