How to do it
You need: Exercise mat.
Lie on your back on a mat or a firm bed, with your legs straight and your arms by your sides.
- Turn your head to look towards the side you are rolling to.
- Reach that arm across your body and let your shoulder follow it.
- Let your ribs, then your hips, then your legs roll one after the other until you are on your side.
- Pause, then roll back to lying in the same unhurried order.
Form cues
- The roll happens one body part at a time, not all in one go.
- You keep breathing and stay as relaxed as you can.
- You find a way to move that feels manageable, even if it is slow.
Common mistakes
- Bracing hard and rolling like a single stiff log if that increases the pain.
- Rushing or throwing yourself over with one big effort.
Safety: Stop and message your physio if the pain spreads further down your leg, or you notice new numbness, pins and needles, or weakness. Seek urgent medical help if you develop numbness around your back passage or problems controlling your bladder or bowels.