How to do it
No equipment needed - just a bit of space.
Lie on your back in bed or on a firm surface with your knees bent and both feet flat, hip-width apart. Rest your arms by your sides.
- Turn your head to look towards the side you are rolling to.
- Reach the arm furthest away across your body towards that side, or let your helper guide your weaker arm across.
- Let your bent knees drop towards the same side.
- Roll your shoulders and hips together so you end up fully on your side.
- To come back, roll your head, shoulders and hips together the other way.
Form cues
- Your head leads first, then your shoulders, then your hips.
- You roll as one unit rather than twisting through your back.
- You finish fully on your side, not stuck halfway over.
Common mistakes
- Pulling on a bed rail or on your helper instead of rolling your own body.
- Letting your weaker arm get trapped underneath you - move it clear first.
- Rushing so you flop across rather than control the roll.
Safety: Stop and message your physio if you have a fall, sudden new weakness, numbness, difficulty speaking, or a severe headache.