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Step 1
Lay on your back on a yoga or gym mat. Your legs should be straight. Inhale and reach your arms above your head so that you are stretching your entire body like you would in the morning.
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Step 2
Exhale and lift your arms toward the sky. When your arms become perpendicular to the sky, begin to gradually lift your head and shoulders off the mat. Remember to keep your neck in good alignment by pretending that there is an orange under your chin.
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Step 3
Scoop your abdominals in to begin the roll up. At the same time, squeeze your inner thigh and butt muscles. You want to keep your legs on the floor; if you have trouble with this, use a modification like bending your knees to help protect your back during the exercise.
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Step 4
Inhale once you've reached the top and are in a sitting position. Stretch forward over your toes.
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Step 5
Begin to roll back down, keeping your spine in a "C" shape. Roll down slowly 1 vertebra at a time. The slow movement forces you to have greater control and ultimately, strengthen your muscles.
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Step 6
Reach your arms back over your head once you have completed your roll down. When you've reached the beginning position, repeat the process for another roll up.
