Full Body Roll-Up Workout and It’s Benefits


Back exercises are almost always necessary to rehabilitate the spine and alleviate back pain. A controlled, gradual exercise program that is tailored to an individual is usually the most effective.

How to do full body roll-up workout?

This move will strengthen your core in a slow, controlled motion, teach you to articulate your spine, and stretch the muscles in the back and legs that cause tightness in the back. Practicing it at least once or twice a week can help to prevent or lessen back pain.

  1. Lie flat on your back with your arms extended overhead.
  2. Inhale and sit up, lifting your arms to the sky. Exhale, and slowly roll up into a “C” curve, reaching for your toes. (Think about sucking your belly button to your spine, and activate your transverse abdominus).
  3. Inhale and start to slowly go back in a “C” curve.
  4. Exhale as you uncurl your body one vertebra at a time back into the mat.

Be sure to keep your feet on the ground as you move slowly. Perform 6 to 8 roll-ups.

If this is too difficult or painful, start in a semi-reclined position (using pillows or a foam wedge) instead of laying flat. Perform the exercise from this position until you develop more core strength.


When done in a controlled, progressive manner, exercises for relieving back pain have many benefits, including:

  • Strengthening the muscles that support the spine, removing pressure from the spinal discs and facet joints.
  • Alleviating stiffness and improving mobility.
  • Improving circulation to better distribute nutrients through the body, including to the spinal discs.
  • Releasing endorphins, which can naturally relieve pain. A frequent release of endorphins can help reduce reliance on pain medication. Endorphins can also elevate mood and relieve depressive symptoms, a common effect of chronic pain.
  • Minimizing the frequency of back or neck pain episodes, and reducing the severity of pain when it does occur.


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