Better Back System Exercise Video 5 - Back Roll

This exercise is intended to loosen the joints in your spine and around the shoulder blades by gently rolling backwards and forwards.

Make sure you choose a surface whch is firm, but not too hard for the exercise, otherwise you are likely to bruise your back. For example tiles or floorboards are too hard, but a thickish rug or carpet is usually just right.

With this exercise, you may hear or feel "cracks" or "crunches", especially if you are stiff in the area of your shoulder bades. As always, DO NOT do something that causes you pain - you are likely to aggravate whatever condition you have.

If these  "cracks" or "crunches" do not cause any pain they are just normal movement.

The objective of this exercise is for your back to 'flow' smoothly as you roll bckwards and forwards. At one end of the exercie your feet should be flat on the floor, at the other end you should be balanced on your shouloder blades.

As you roll, think of the structure of your spine and imagine each vertebra moving in turn. You may well feel a few lumps or stiff areas. That's fine just keep rolling steadily and they shoul dloosen up over time.

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