Relaxing – spinal erectors rolling
Player rolls gently along the muscles beside the spine to relax the spinal erectors. This drill helps reduce back tightness and support cooldown recovery.
Equipment
Foam rollerExercise mat
Coaching points
- Roll beside the spine, not directly on it
- Move slowly and gently
- Support the body with feet and arms
- Breathe deeply
Common mistakes
- Rolling directly on the spine
- Using too much pressure
- Moving too quickly
- Tensing the back
Action video
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Difficulty
Intermediate
Duration
30 seconds
Repetitions
20 × 1 sets
Touches
0
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