Full-Body Floor-Rock - Phase 1

This technique uses leverage and gravity combined to create a fluid, continuous exercise. It is excellent for stetching and loosening the spine. A carpeted floor, rug, or exercise mat is recommended.

1.) Sit on floor with knees fully bent and feet flat on floor.
2.) With elbows down, cup hands around knees.
3.) Pull against knees as you begin to lean back.
4.) As your feet rise from the floor, you will reach a tipping point. As you roll back, begin straightening your legs so that as your head reaches the floor, your legs are at a 45° angle over your body.
5.) Immediately start bending your legs while holding your knees. This rebound motion will return you to the starting position.

The idea is to rock backward and forward on a curved spine in a continuous, fluid motion. Just the opposite of sit-ups, you will want to continue rather than stop.