As you get used to the exercise, start pushing with your hands to lift yourself off the floor a little bit. You are working yourself up to being able to push yourself over without hurting your neck.
To do a backward roll, you need enough abdominal strength to lift your legs and hips over your head. You also need enough arm strength to push your body over and protect your neck.
Spotters help you learn correct hand placement. They also can help you build enough arm strength to push yourself off the ground.
Hold your hands out in front of you if you need help balancing. As you begin master the backward roll, start trying to begin in a standing position.
This is called having “pizza hands. " Your hands are flat like you are carrying two pizzas in them.
Another way to think about dropping down is to treat it like you are sitting down. [6] X Research source Make sure that your back is rounded as you fall back onto it. Keep your legs together. Don’t let them separate.
Drive the backward roll by moving your toes over your head, not by throwing your neck and head backwards. You should engage your hands and arms when your body rolls towards your neck. You always want to protect the neck and head. [8] X Research source If you’ve kept your hands in the flat position, they should easily make contact with the floor so you can push yourself over. Your hands will be flat against the floor while your elbows will be pointing towards the ceiling.
If you land on your knees, try tucking yourself into a tighter ball.
