FlowlySpine Curls
Rolling the pelvis and spine off the mat and back down, segment by segment.
ExerciseFoundational4 min read5 min practice
What it is
Lying with knees bent and feet hip-width, you tip the pelvis, peel the spine off the mat to a bridge, then place it back one segment at a time.
Why we practise it
It is the most forgiving place to practise articulation, and it wakes up the back of the legs and the relationship between pelvis and ribs.
What to notice
- Whether the lift begins at the pelvis or the ribs.
- Where the spine lands as a block on the way down.
- Whether your ribs flare at the top.
Try this
Pause halfway down and see if you can place just one more segment before continuing.
Progress / modify
- Feet on a wall or a step for less range.
- Add a small ball between the knees for feedback.
Reflect
A moment to notice
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