Back Rolls

The player lies on their back, draws the knees toward the chest with the hands and tucks the body into a slightly rounded shape. Holding that position, the player rolls slowly and under control back and forth along the spine, so the lower, middle and upper back contact the floor in turn.

Keep the neck relaxed throughout and avoid sudden or hard bouncing. The aim is to gently release the muscles around the spine and provide post-training relaxation.