1. Start by lying flat on your back on the floor, arms extended and legs straight.
2. Bend your knees, bringing your feet flat on the floor to prepare for the roll.
3. Press down with your feet and engage your core to begin the rolling motion to one side.
4. As you roll, extend the arm on the side you are rolling towards over your head to help guide the movement and provide momentum; your other arm can provide support on the floor.
5. Continue the roll until you reach your stomach, then reverse the motion to roll onto your back again.
6. Once you have rolled back onto your back, prepare to roll to the opposite side by bending your knees and readying your arms.
7. Repeat this rolling motion from back to stomach to back again, alternating sides each time.
8. Perform for the desired number of repetitions or for a set duration of time, maintaining control and smooth movement throughout the exercise.
This exercise helps improve spinal mobility, core strength, and body control. It can also be a good warm-up or cool-down movement. As always, movements should be performed within your range of comfort and capability to prevent injury.
