Week 1 - Day 3

Drill 2: Rhythmic Reach and Roll

Setup

  • Lie on your back with arms extended overhead.
  • Knees bent, feet flat on the floor.

Instructions

  • Reach one arm up and across your body as if rolling over.
  • Let your head and upper back follow the movement.
  • Return to the starting position.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Inhale before the reach, exhale as you roll
Rest: As needed

What to Feel

  • Smooth, flowing movement through the spine
  • Gentle stretch through the upper back and ribs

What to Avoid

  • Jerky or rushed movements
  • Losing control of the rolling motion

Red Flags

  • Pain in the spine or shoulders

Regression

  • Bend knees closer to the chest for added control.