Cookies on the Merrithew website
Merrithew has updated its cookie policy. We and third-parties use cookies on this site to improve your experience, personalize content, optimize your shopping experience and to show you relevant advertising. By continuing to use this site you give consent for all cookies to be stored locally on your computer or device. To learn more about cookies and how to manage them visit our cookie policy.

The Warm Up: Hip Rolls


Starting position Supine, pelvis and spine neutral. Knees flexed, feet abducted hip-distance apart on mat. Arms long by sides, palms down.

To prepare, inhale...

Inhale lengthen through spine.

Exhale initiate from tail and sequentially articulate spine through flexion off mat until weight rests on thoracic (not on cervical spine). Extend hip joints as much as possible without allowing overextension of lumbar.

Inhale maintain position, expanding sides and back of rib cage.
Exhale initiate from thoracic region and sequentially articulate spine through flexion to mat, finally returning to neutral.

Complete 3–5 repetitions.