Roll Back Stretch

Roll Back Stretch

The Roll Back Stretch is a highly effective exercise that targets several muscle groups, providing a great way to improve flexibility and core strength. This exercise primarily engages the abdominal muscles, including the rectus abdominis, obliques, and the deep stabilizing muscles. Additionally, it also stretches the muscles in the back, hamstrings, and glutes, promoting better posture and a more balanced physique. To perform the Roll Back Stretch, start by sitting on a mat with your legs extended in front of you. Engage your core and slowly begin to roll backward, articulating through the spine one vertebra at a time until your upper body is resting on the mat and your legs are lifted off the ground. Keep your neck relaxed and your shoulders away from your ears. Maintain your balance as you return to the starting position, using your core muscles to control the movement. The Roll Back Stretch can be modified by bending your knees slightly or using a resistance band around your feet to provide additional support and resistance. Incorporating the Roll Back Stretch into your exercise routine can enhance your overall flexibility, increase core stability, and improve spinal mobility. Start with a few repetitions and gradually increase the volume as your body becomes more accustomed to the movement. Regularly performing the Roll Back Stretch will leave you feeling stronger, more limber, and better prepared for other physical activities or workouts.


  • Start by sitting on the floor with your knees bent and your feet flat on the ground.
  • Place your hands behind your knees and slowly lean your upper body backward, rolling onto your back.
  • Continue rolling backward until your shoulders and arms touch the ground.
  • Once your arms are on the ground, reach them overhead and extend your body fully.
  • Hold this stretched position for a few seconds, focusing on relaxing your muscles and breathing deeply.
  • To return to the starting position, slowly roll back to your seated position by contracting your abdominal muscles.
  • Repeat this exercise for a desired number of repetitions or as recommended by your fitness trainer.

Tips & Tricks

  • Engage your core muscles while performing the Roll Back Stretch to improve stability and control.
  • Focus on your breathing during the exercise to help relax and release tension in your muscles.
  • Implement a gradual progression of difficulty by extending your legs further away from your body over time.
  • Maintain proper spinal alignment throughout the movement to avoid straining your lower back.
  • Use a mat or cushion to provide support and comfort for your spine as you roll back.
  • Start with a shorter range of motion and gradually increase it as your flexibility improves.
  • Perform the Roll Back Stretch regularly to promote better spine mobility and flexibility.
  • Listen to your body and avoid any movements or positions that cause pain or discomfort.
  • Consult with a fitness professional or physical therapist if you have any pre-existing conditions or injuries before attempting the exercise.
  • Pair the Roll Back Stretch with other flexibility exercises for a well-rounded stretching routine.


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