Forward Roll

A fundamental body movement that rolls the body forward over the shoulders, used for mobility and movement practice.

Instructions

1. Stand upright with feet shoulder-width apart.
2. Place your hands flat on the ground in front of you at shoulder-width distance.
3. Tuck your chin toward your chest and roll forward on your shoulders (not your head).
4. Keep your body curled into a ball as you roll, with knees tucked.
5. Roll across your upper back and shoulders, not directly over the top of your head.
6. Use your momentum to return to a standing position by extending your legs.
7. Repeat for the desired number of repetitions.

Tips

• Protect your neck by tucking your chin and rolling over your shoulders, not your head.
• Practice on a padded mat initially to build confidence.
• This movement improves body awareness and spinal mobility.
• Perform slowly and deliberately, especially when learning.
• A proper forward roll distributes impact across your shoulders, not your neck.
• This exercise is excellent for developing body control and coordination.