Backward Roll

A fundamental bodyweight movement where you roll backward over your shoulders in a controlled motion, developing spatial awareness and upper body control.

Instructions

1. Start in a standing position with feet shoulder-width apart.
2. Squat down to a kneeling position on a padded surface or yoga mat.
3. Place your hands on the mat shoulder-width apart.
4. Tuck your chin toward your chest slightly.
5. Roll backward over your right or left shoulder in a diagonal line.
6. Allow the momentum to carry you over your upper back and shoulders.
7. Avoid rolling directly over your neck or head.
8. Return to the kneeling position and stand up with control.

Tips

• Perform this movement on a well-padded surface like a yoga mat or gymnastics mat.
• Keep your chin tucked throughout the roll to protect your neck.
• Roll diagonally over your shoulder, not directly over your spine.
• This movement requires spatial awareness and body control.
• Start slowly and build speed as comfort and control improve.
• This exercise is often used in parkour and gymnastics training for body awareness.