STARTING POSITION

Start in a supine position with the spine in a neutral position. Both legs are extended and adducted together on the floor, with the feet pointed. The arms are extended at 90° in line with the shoulders.

Inhale to prepare by stabilizing the scapulae and spine.

MOVEMENT

Exhale — Scoop the abdominals while starting to roll up the spine in 6 counts, initiating spinal flexion from the thoracic spine. Maintain axial elongation, lengthening from the top of the head, and roll up one vertebra at a time with control.

Continue rolling up, reaching the top of the head and feet forward, until the spine forms a C-shape with the pelvis in a posterior tilt (sit bones facing forward) and the shoulders aligned with the hips. The arms help guide the movement, reaching forward parallel to the floor.

Inhale — Hold the C-curve, scooping the abdominals and adducting the legs. Maintain spinal flexion while maximizing spinal elongation.

Exhale — Transition into a seated position, then anteriorly tilt the pelvis, extending the body forward into a full forward stretch until the upper body extends over the legs. The fingers reach toward the toes, allowing the pelvis to rock completely, ensuring the tailbone faces backward while maintaining axial elongation of the spine.

Then, the arms circle back, bringing the hands together, while the top of the head moves forward, emphasising the stretch along the spine. Keep the legs extended and adducted, with the feet pointed and the head aligned.

Inhale — Hold the stretch position, focusing on leg extension, axial elongation of the spine, and head alignment.

Exhale – Circle the arms forward and begin rolling down the spine, transitioning from a seated position. Then, rock the pelvis posteriorly until reaching a C-shape position.

Inhale — Hold the C-shape, emphasizing thoracic flexion, posterior pelvic tilt, and full abdominal activation. Keep the legs adducted and the head aligned.

Exhale — From the C-shape, continue scooping the abdominals while rolling down one vertebra at a time, passing through an imprinted spine position until reaching the starting position. Once the lower thoracic vertebrae make contact with the floor, return the pelvis to a neutral position.

In supine position, bring the arms back to 90° in line with the shoulders.

Perform 4-8 repetitions with smooth, controlled transitions.

• Abdominals muscles emphasis on transverse abdominis,rectus abdominis and obliques. 
• Hip flexors, extensors, and adductors like iliopsoas, hamstrings and adductors.
• Spinal flexors 
• Back extensors such as erector spinae and multifidus.
• Shoulder stabilisers including  deltoids, serratus anterior and trapezius:
• Focus on diaphragm coordinating with core muscles to support movement and stability.

• Enhance abdominal strength: Strengthen the entire abdominal wall during spinal flexion and extension.
• Improve trunk stability and postural control: Develop core stability to support proper posture and controlled movements.
• Enhance segmental spinal articulation and flexibility: Promote vertebral-by-vertebral mobilization, increasing awareness of pelvic tilt positions, particularly in the thoracic and lumbar regions.
• Increase hip mobility and hamstring flexibility: Facilitate greater range of motion in the hips and stretch the hamstrings to support overall flexibility.
• Enhance neuromuscular efficiency and coordination in control of pelvic positioning and spinal motion.
• Develop breath control and diaphragmatic engagement. The use of intercostal breathing facilitates better oxygenation, while the engagement of the diaphragm enhances core stability and promotes relaxation.

• Engage the abdominals fully to control the roll-up and roll-down, preventing the use of momentum.
• Maintain axial elongation, lengthening through the top of the head while keeping the core activated. Coordinate with leg extension to feel how adduction supports inner core activation.
• Keep the scapulae depressed while rolling, avoiding lifting the shoulders, dropping the arms, or the head.
• Emphasize rolling down through a neutral to imprinted position, controlling the movement one vertebra at a time.
• Ensure a smooth transition between posterior and anterior pelvic tilts, observing how it affects the rest of the body.
• Extend the body forward without collapsing toward the legs; feel the opposition of the hands pulling backward. Maintain the legs adducted and extended.
• Keep the head aligned throughout the entire exercise.
• Focus on breath and movement coordination to achieve proper movement quality and exercise rhythm.