Videos
Instructions
- Sit on the mat with legs extended straight in front of you, feet together.
- Reach forward with both hands to stretch toward your toes in a pike position.
- Hold the stretch briefly, keeping your back as straight as possible.
- Tuck your chin and roll backward in a controlled motion until your legs come over your head.
- Use core control to roll back to the seated position and return to the pike stretch.
Technical Tips
- Keep legs straight throughout the movement to maintain proper hamstring engagement.
- Use a smooth and controlled motion during the backward roll.
- Avoid using momentum; engage your core for the roll and return.
Breathing Tips
- Inhale while preparing for the pike stretch.
- Exhale as you fold forward into the stretch.
- Inhale before initiating the backward roll.
- Exhale slowly as you roll back to seated position.
Medizinische Einschränkungen
- Lower back pain or disc herniation
- Neck injuries
- Sciatica or nerve compression
- Vertigo or balance disorders
What is the Pike Stretch to Back Roll good for?
The Pike Stretch to Back Roll is excellent for improving hamstring flexibility, spinal mobility, and core coordination through a smooth, dynamic movement pattern.
Can beginners do the Pike Stretch to Back Roll safely?
Yes, the exercise is beginner-friendly when performed with control and proper form, making it a safe mobility drill for most fitness levels.
Do I need any equipment for the Pike Stretch to Back Roll?
No equipment is needed other than a mat, making it ideal for home workouts or warm-up routines without machines or weights.
Is the Pike Stretch to Back Roll a good warm-up?
Yes, it is an effective warm-up that activates the core, stretches the posterior chain, and mobilizes the spine before physical activity.
Beschreibung
The Pike Stretch to Back Roll is a fluid bodyweight mobility exercise designed to improve flexibility, spinal articulation, and body control. It combines the benefits of a forward hamstring stretch with a dynamic backward roll, promoting active flexibility and coordination. This movement is commonly used in Pilates, yoga, and functional fitness routines to increase core engagement while simultaneously lengthening the posterior chain. Suitable for all levels, it helps warm up the spine and hamstrings and can serve as a recovery tool to decompress the back. Practicing this exercise regularly enhances overall body awareness, improves dynamic control, and contributes to better mobility and posture.