Set-up:
Stand between the rails at the back of the carriage, facing the front of the machine.
Reach the arms overhead, lengthening through the spine.
Movement:
Chin to Chest: Exhale and slowly roll down, bringing the chin towards the chest.
Forward Fold: Hinge forward from the hips, allowing the arms to hang naturally.
Stack Up: Slowly articulate the spine back to standing, stacking each vertebra one by one until you return to the starting position.
Balance:
Rise onto your toes at the end, maintaining lifted posture and core engagement.
Dependent on the next exercise.
6th, 3rd, 2nd
Inhale to prepare, exhale to roll down.
Inhale at the bottom of the roll down, exhale to roll back up again.
Muscles Worked:
Erector spinae, abdominals, obliques for controlled spinal movement.
Shoulders and upper back lightly for arm reach and stability.
Mobilised:
Cervical, thoracic, and lumbar spine through rolling and folding.
Shoulders, hips, and hamstrings through fold and sway.
Regressions:
Reduce range of motion – Only roll down partially or hinge slightly at the hips.
Side Stretch Standing:
Once you have rolled up to standing, reach one arm overhead and gently bend to the side, keeping both feet grounded. Create length along the side of your body as you breathe into the stretch. This layer helps to increase flexibility through the sides of the spine.
Back Bend Standing:
From standing, place your hands on your hips or keep your arms reaching overhead. Gently arch back, lifting through the chest and keeping the core engaged for support. This layer opens the chest and front body while building strength and control in the back.