Spine curls are great for increasing the movement and mobility of your spine.
Starting Position
• Lie on your back in your neutral position with your arms relaxed down by your side.
Action
• Breathe in to prepare, breathe out, connect your abdominals and do a pelvic tilt, then lift your bottom of the floor, rolling through your spine bone by bone until you reach the tips of your shoulder blades, sending the hips towards the ceiling.
• Breathe in at the top, breathe out, connect your abdominals, soften your breastbone and start to slowly wheel all the way back down until your pelvis reaches its neutral position.
Tips
• Don’t skip over the pelvic tilt, this is a really important part of the exercise.
• Focus on using your spine like a wheel, wheeling the spine bone by bone.
• Avoid rolling up too high, your ribs should remain down and soft. The back must not arch (Extend).
• Keep the weight even through both feet.
• Keep some pressure through the base of the big toes as this will help keep your ankles, knees and hips in alignment.
• Think about sending the knees away from you as you spine curl.