Roll down

1. 1Stand tall with feet hip width apart, knees soft rather than locked, arms hanging by your sides. Take one slow breath in.
2. 2Breathe out and drop your chin towards your chest, letting the weight of your head start the movement.
3. 3Keep rolling down one section of spine at a time, shoulders heavy, arms loose, until your hands hang towards the floor. Bend your knees as much as you need to keep the motion smooth.
4. 4Hang for a breath or two and let your neck go completely, feeling the stretch through the back of your legs.
5. 5Breathe in, then stack back up slowly from the base of your spine, with your head arriving last. Repeat at the same unhurried pace until the effort ends.

• Folding at the hips in one hinge so the back stays flat.

  →Fix: Lead with the head and chin and round the spine deliberately, section by section, instead of bending from the hips.

• Rushing down and bouncing at the bottom.

  →Fix: Slow the whole thing down and hold the hang still, letting gravity do the work.

• Locking the knees to chase a deeper stretch.

  →Fix: Keep a soft bend in the knees so the movement stays in your spine and your hamstrings are not forced.

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.