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Pre-Pilates: Spinal Mobility & Strengthening – Half Roll Downs



Foundations: Spinal Mobility & Strengthening

Quick Intro: Half Roll Downs


What’s it good for? โ 

๐ŸŒŸย  Increases abdominal strength and teaches deep abdominal activation.
๐ŸŒŸย  Increases rib cage capacity.
๐ŸŒŸย  Teaches us to separate side bending from rotation.
๐ŸŒŸย  Introduces us to Short Box Abdominal series on the Reformer and Barrels.
๐ŸŒŸย  Gets us ready for Roll Ups and Roll Overs – the second and third exercises in the tradition series from “Return to Life”.
๐ŸŒŸย  Teaches us to sit up on our sit bones in preparation for seated exercises.



A quick “how to”…

Half Roll Downs

๐ŸŒŸย  Sit as tall as you can on your sit bones.ย  Bent knees, feet flat on the floor.
๐ŸŒŸย  Draw in your abdominals, and use them to roll off the back of your sit bones as you exhale.
๐ŸŒŸย  Roll as far as you can, but remaining in control.
๐ŸŒŸย  At the bottom, sniff to inhale and exhaling roll back to the starting position.
๐ŸŒŸย  Try rolling down from the sitting position and rolling up from a lying position.

Half Roll Downs & Rotation

๐ŸŒŸย  Sit tall as you did for the Half Roll Downs.
๐ŸŒŸย  Place your hands behind your head with fingers clasped.ย  Press your head into your hands and your hands into your head.
๐ŸŒŸย  On the inhale, rotate either clockwise or anticlockwise, growing tall as you do.
๐ŸŒŸย  Exhaling, roll down, still in rotation.
๐ŸŒŸย  Inhaling, rotate to the other side.
๐ŸŒŸย  Staying in rotation, roll back to the starting position, but you’ll be rotated to the other side.
๐ŸŒŸย  Repeat to return to the other side.

Half Roll Downs & Arm Raises

๐ŸŒŸย  Sit up as in the other Half Roll Down exercises.
๐ŸŒŸย  Roll Down without rotating, keeping your arms in a horizontal position.
๐ŸŒŸย  As your roll back up, reach your hands, palms facing inwards, upwards and backwards, overhead.
๐ŸŒŸย  Stick your bum out and bring your heart towards your knees.ย  Inhale deeply.

Hints & Tips:

๐ŸŒŸย  As you roll down, really tuck in your tailbone.
๐ŸŒŸย  Think of your stomach pushing you backwards as you roll back.
๐ŸŒŸย  Use your exhalation to increase abdominal activation.
๐ŸŒŸย  Use your inhalation to increase stretch in rotations and the arm raises.
๐ŸŒŸย  Be careful that rotation is rotation, with not side bending.
๐ŸŒŸย  In the Arm Raises variation, think of working in opposition between your straight spine and arm raises.

Any Questions?

Ask away – I love to help!ย  Click here for the Contact Page ๐Ÿ™‚ – or leave a comment at the bottom of the post – see you there…

Miguel ๐Ÿ™‚


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