Drill

Instructions

1. 1Tuck your chin and roll diagonally over the shoulder, never the top of the head.
2. 2Come up to your feet or a stable base at the end of each roll.
3. 3Alternate forward and backward rolls down the mat.
4. 4Keep your knees bent and core engaged throughout to protect the spine.

What to focus on

Rolling over the shoulder line, never the crown of the head or the neck.

Recommended reps

4 lengths of the mat

Common mistake

Rolling straight over the top of the head, risking neck strain.