Loaded Roll-Down

Description

Sit with your feet on the floor, slightly forward and hip-width apart, holding a weight in your hands in front of you. As you exhale, let the weight guide you and gradually roll your spine down, vertebra by vertebra, forming a “c,” then continue unrolling your spine onto the floor. The weight helps your body naturally organize itself to come back up in the opposite direction, smoothly and vertebra by vertebra, until you return to the starting position. Perform the movement slowly and in a controlled manner, without going into pain.

Settings

Equipment

WeightDumbbell

Positions

Seated

Muscle groups

Lumbar flexors

Difficulty

Moderate

Movement

FlexionExtension

Contraction mode

ConcentricEccentric