HCM Fitness Programs

Intermediate Program | Warm Up > Forward Bend Roll Up

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4 Forward Bend Roll Up Warm Up

Print Exercise*
LOAD SETS REPS TEMPO REST
Body Weight 1 6 Slowly Your Choice
LOAD Body Weight
SETS 1
REPS 6
TEMPO Slowly
REST Your Choice

Objectives

  • Release and stretch low back, hamstring and calf muscles.
  • Stretches and opens upper back vertebrae.

Targeted Muscles

  • Low Back Musculature
  • Hamstrings and Calf Musculature

How to Perform

  1. Begin by standing with upright posture.
  2. Breath deeply into the belly.
  3. Inhale, extend arms over head.
  4. Exhale, fold forward slowly, allowing hands, head and shoulders to simply hang.
  5. Hold for a breath or two.
  6. With a slight bend in the knees, Exhale. Push through your feet, using the back of your legs to roll up one vertebra at a time. Returning to an upright posture.
  7. Repeat

Common Challenges

  • Do not complete this exercise if you have any spinal pathologies.
  • It's common to forget to breath deeply when completing this stretch. Breathing deeply helps optimize each stretch.

Alternative Exercise Suggestions for Patients with an ICD

Avoid raising arms over head. Alternatively, bring them out to the side below shoulder level

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