Roll backs

Muscles worked

You need

How to do it

1. Start face down with your hands under your shoulders, then press your chest up and forward into a low cobra, hips staying close to the floor and legs extended behind you.
2. From there, push your hips back and fold onto your heels, sweeping your arms out long in front of you until your forehead drops toward the floor.
3. Roll forward into the press-up again and keep flowing between the two.
4. Let the movement travel through your whole spine - it should feel like your back is being gently wrung out, one direction at a time.