Roll Down
14k Rose Gold Square & Diamond Earring
Available at: Gabrielle Jewelry
Photography: Jillian Clark
Location: Guest House Raleigh
Words by:
Charman Driver
The Roll Down is—hands down—my favorite warm-up exercise and it’s a beneficial move to practice throughout the day. I typically roll down just out of bed in the morning, before strenuous exercise, and as a tension and stress reducer in the middle of the day or at night.
Roll downs stretch your neck, spine, back and hamstrings. They improve circulation and strengthen your abs, too. Make sure to roll down s-l-o-w-l-y. It may feel better to go quickly and get past the tight spots, but it’s not nearly as effective. I love them because you can feel the results of movement working right away.
Roll Down:
1. Stand tall with your feet hip-width distance apart. Breathe normally and bring your attention to your belly. Pull the belly button in towards the spine and hold it there.
2. Start at the top of your head, then inhale. Exhale while dropping your chin and slowly lowering your head, neck and shoulders to roll down.
3. Continue rolling down through the spine, one vertebrae at a time, until you can’t move anymore. Depending on flexibility, your hands may or may not touch the ground.
4. Make sure your head, arms, neck and shoulders remain drooped and relaxed.
5. Inhale. With one exhale, begin to roll up. Make sure the belly button is pulled in and roll up one vertebrae at a time. Continue until you are standing upright. Your head comes up last.
6. Repeat the move 5-10 times.
If you have less stability or flexibility, you can stand against a wall for balance. You’ll still get the same great benefits.