Spine and hamstring mobility exercise

Standing with your feet hip-width apart, with your weight forwards into the front third of the foot. Take a breath in, as you exhale drop your chin to your chest, scoop your belly in and roll the spine all the way down over the legs. If you experience any low back pain that, you can soften your knees very slightly. You're going to take a deep breath in and then as you exhale you're going to roll up, scooping the belly in, sliding the tailbone down the backs of the legs, uncurling nice and slowly. We repeat. Inhaling at the top, exhale chin to chest, rolling down. And then from here we're going to walk the hands forward a few steps, so the weight is distributed equally between the hands and the feet. I'm I'm going to press my right heel down into the floor and then my left heel, my right and then my left. Alternating legs, pressing the heels of the hands into the floor, pressing both feet down, walking the hands back towards the legs, let the head drop, take a deep breath in. And then exhaling to roll up. You can repeat that five more times.