How To Do The Pilates Roll Down
To end the May Spinal mobility series. I have to share one of my favorite exercises, The Pilates roll-down. This movement feels good in my back and connects me deeply to my core structure. It can be a safe and effective exercise if you focus on the detail in the movement. But please know moving too quickly and working from your global muscles can cause more harm than good by putting excess pressure on the pelvic floor and compressing the spine.
Begin seated at the front edge of your mat, with knees bent and legs parallel. Reach your arms toward the ceiling to lengthen your spine.
Exhale and pull abs deeply toward spine, and begin to roll down the floor one vertebra at a time; the movement should be smooth and controlled. Once your head reaches the mat, reach your arms overhead so they are parallel to the floor. If you need to modify, keep one foot flat on the floor with your knee bent to the ceiling.
Exhale and begin to roll up, peeling your spine off the mat and coming all the way to sitting. Inhale your arms up toward the ceiling. This completes one rep.
Bonus: If you're up for a challenge try squeezing a yoga block or pillow in between your thighs.
