The aim of the exercise: improving mobility of the spinal column and the hip muscles
 Stand with your legs hip-width apart and hold the rope with both hands shoulder-width apart. Keep your legs straight. Bend forward in a slow and controlled way until your hands touch the floor.
 Straighten up slowly, vertebra by vertebra, until you are standing fully upright again.
 Bend backwards as far as possible. Move your hip forward and your head backwards so that you are looking backwards and upwards. Your spine should be bent as evenly as possible.
Important: Do this exercise carefully and only if you don’t have any spine problems. Note that you should always train painlessly, and that the exercise should be interrupted as soon as you feel any pain.