Live Better
 
 

Backward Roll

Physiotherapist Charissa Fermelis demonstrates a stretch for your arms, shoulders and back.

Woman doing backwards roll stretch

How to

  1. The backward roll, when performed correctly, resembles a wheel in motion where the axis of the wheel is the shoulder joint.
  2. Lie with your bottom down on the mat and your head and shoulders back, and place your hands next to your ears with your elbows pointed towards the sky.
  3. Send your legs to the ceiling and over your head to land on the floor behind you, before pushing up strongly with your arms to end in a downward dog pose.
  4. Use your deep breathing technique in the final push with your arms to assist the momentum.
  5. Backward roll step 1

    backward roll step 2

    Backward roll step 3

    Tips

    This is quite an advanced movement sequence involving a coordinated mixture of flexibility, strength and control. A good indication for your readiness to progress to this movement sequence is the ability to confidently perform a shoulder stand and downward dog.

    Stretch out your whole body with the be. Stretching Guide.

Recommended Reading

Exercise

The best reasons to exercise outside

Sports scientist Luke Ashcroft explains the top benefits. Read more

Exercise

Set your kids up to play sport safely

Tips to prevent your kids getting hurt. Read more

Exercise

Fuel for active kids

Find out more about nutrition and exercise for young people. Read more

Exercise

Make recovery a part of the program

Why proper recovery from injuries is so important for kids. Read more

Exercise

How to get in the sports performance zone

Your mindset can play a big role in your sports performance. Read more

youtubetwittersign-up-userArtboard Copynp_phone_503983_000000download_red4xdownload_red4x copyArtboardmember-offer-starLogoMedibank - Logo - ColourOval 5Instagram iconicon-editdownload_red4x copygive-back--spinesgive-back--moneygive-back--massagegive-back--likegive-back--jointgive-back--emailgive-back--dislikedownload_red4xdownload_red4xGroup 5filter-iconfacebookMobile Navcheckcarret-upcarret-rightcarret-leftcarret-downGroup Copy 2arrowarrow-circleanimated-tick