Spine Rolling

1. Starting Position:
- Sit on a mat or a comfortable surface with your legs bent in front of you. Your feet should be flat on the ground.
- Lean slightly back, keeping your back straight.

2. Positioning:
- Bring your knees towards your chest and hug them with your arms. Your chin should be tucked toward your chest to maintain spinal alignment.
- Ensure your feet are lifted slightly off the ground, creating a "C" shape with your body.

3. Movement:
- Begin by rolling backward onto your back, gently, while keeping your knees hugged close to your chest.
- As you roll, feel your spine gently articulating with the floor, creating a massaging effect along your back.
- Continue rolling until your lower back touches the ground, then roll back up to the starting position, using your core muscles to control the movement.

4. Repetition:
- Perform this rolling motion for 5-10 repetitions, maintaining a slow and controlled pace to avoid strain.

5. Breathing:
- Inhale as you roll backward and exhale as you roll back up to the starting position.

6. Tips for Beginners:
- If you feel any discomfort in your back, reduce the range of motion or perform the exercise on a softer surface.
- Focus on using your core muscles to control the motion rather than relying on momentum.

7. Cool Down:
- After completing the repetitions, sit back up slowly, taking a moment to stretch your arms and legs, and take deep breaths to relax.