1 - Stand tall on a stable elevated surface or flat floor with your feet about hip-width apart, holding a light barbell or weight in front of your thighs.
2 - Keep your knees mostly straight but not locked, and brace lightly through your core.
3 - Begin by tucking your chin toward your chest, then slowly round your upper back one vertebra at a time.
4 - Continue rolling down through your spine, allowing the weight to move toward your feet while keeping the movement slow and controlled.
5 - Lower only as far as you can while maintaining control and feeling a gentle stretch through the hamstrings, glutes, and lower back.
6 - Reverse the motion by slowly stacking your spine back up from the lower back to the upper back, returning to a tall standing position.
7 - Repeat for the desired number of controlled repetitions using a light load and pain-free range of motion.
