exercise.id: 2208 Equipo: roller
roller back stretch
exercise.body_part: back exercise.target: spine Grupo: hamstrings
exercise.synergist:
hamstrings glutes
exercise.instructions.title exercise.instructions.subtitle
Chinese
首先坐在地上，双腿在身前伸展。 将滚轮垂直于您的身体放置，位于臀部下方。 慢慢向后滚动你的身体，让滚轮向上移动你的背部。 继续滚动，直到滚轮到达您的上背部。 暂停片刻，然后慢慢滚回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Start by sitting on the ground with your legs extended in front of you. Place the roller perpendicular to your body, just below your glutes. Slowly roll your body backwards, allowing the roller to move up your back. Continue rolling until the roller reaches your upper back. Pause for a moment, then slowly roll back to the starting position. Repeat for the desired number of repetitions.
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