Chair Seated Forward Roll-Up

Seated Forward Roll Up on a Chair

Positioning:
1. Sit on the edge of the chair with your feet flat on the floor.
2. Keep your knees bent at about a 90-degree angle.
3. Ensure your back is straight and shoulders are relaxed.

Movement Instructions:
1. Raise both arms straight above your head, reaching towards the ceiling.
2. Take a deep breath in.
3. As you exhale, slowly bend forward at the hips. Tuck your chin to your chest and allow your spine to round.
4. Reach your hands toward the floor, extending them in front of you.
5. Hold this position for a few seconds, feeling the stretch in your back and hamstrings.
6. Slowly roll your torso back up to the seated position, leading with your chest and bringing your arms back overhead.
7. Return to the starting position with your arms down by your sides and repeat the movement for several repetitions.

Tips:
- Move slowly to avoid strain.
- Focus on your breathing throughout the exercise.
- Keep your movements controlled and intentional.