Coming to iPhone 
Strength / Dumbbell
A loaded spinal-flexion drill: standing tall with a light weight, you round the spine one vertebra at a time and restack it, building segmental control and hamstring/spinal-erector flexibility under load.
Dumbbell
intermediate
compound
Stand tall holding a light dumbbell with straight arms, feet roughly hip-width.
Tuck your chin and begin rounding the spine from the top, one vertebra at a time.
Curl down slowly, letting the weight hang and keeping the legs mostly straight.
Reach the bottom with the back fully rounded and a stretch through the hamstrings.
Reverse it, restacking the spine from the bottom up back to standing.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
