Kneel on the floor with the roller placed directly in front of you. Use the knee mat for comfort.
Rest your forearms on the pads, grip the handles firmly, keep your back straight, and engage your core.
Roll forward slowly with control while keeping your core tight and your spine neutral.
Use your core to return smoothly back to the starting position.
Start with 5–10 reps, then increase reps or range over time as you get stronger.
