Having worked on spinal extension for the last two weeks, this week the Amazing Stickie decided to do some spinal flexion. This exercise is not suitable for anyone with osteoporosis or osteopenia. The Amazing Stickie wants everyone to work within their own personal safe range of motion and to stop if anything feels wrong.
To begin, Stickie lies on her back with her hands at her sides. She inhales and raises her legs until they are perpendicular to the floor. Then, as she exhales, she rolls her spine up, bringing her legs over her face until they are parallel with the floor. She inhales and separates her legs so they make a narrow V shape. On the exhale, she rolls her spine down, circling her legs as she returns to the position with her legs perpendicular to the floor.
Three reps are usually enough.