Half Roll Down

Foundation: Spinal Mobility & Strengthening – Half Roll Downs

Foundations: Spinal Mobility & Strengthening

Quick Intro: Half Roll Downs


What’s it good for? ⁠

🌟  Increases abdominal strength and teaches deep abdominal activation.

🌟  Increases rib cage capacity.

🌟  Teaches us to separate side bending from rotation.

🌟  Introduces us to Short Box Abdominal series on the Reformer and Barrels.

🌟  Gets us ready for Roll Ups and Roll Overs – the second and third exercises in the tradition series from “Return to Life”.

🌟  Teaches us to sit up on our sit bones in preparation for seated exercises.

A quick “how to”…

Half Roll Downs

🌟  Sit as tall as you can on your sit bones.  Bent knees, feet flat on the floor.

🌟  Draw in your abdominals, and use them to roll off the back of your sit bones as you exhale.

🌟  Roll as far as you can, but remaining in control.

🌟  At the bottom, sniff to inhale and exhaling roll back to the starting position.

🌟  Try rolling down from the sitting position and rolling up from a lying position.


Half Roll Downs & Rotation

🌟  Sit tall as you did for the Half Roll Downs.

🌟  Place your hands behind your head with fingers clasped.  Press your head into your hands and your hands into your head.

🌟  On the inhale, rotate either clockwise or anticlockwise, growing tall as you do.

🌟  Exhaling, roll down, still in rotation.

🌟  Inhaling, rotate to the other side.

🌟  Staying in rotation, roll back to the starting position, but you’ll be rotated to the other side.

🌟  Repeat to return to the other side.


Half Roll Downs & Arm Raises

🌟  Sit up as in the other Half Roll Down exercises.

🌟  Roll Down without rotating, keeping your arms in a horizontal position.

🌟  As your roll back up, reach your hands, palms facing inwards, upwards and backwards, overhead.

🌟  Stick your bum out and bring your heart towards your knees.  Inhale deeply.


Hints & Tips:

🌟  As you roll down, really tuck in your tailbone.

🌟  Think of your stomach pushing you backwards as you roll back.

🌟  Use your exhalation to increase abdominal activation.

🌟  Use your inhalation to increase stretch in rotations and the arm raises.

🌟  Be careful that rotation is rotation, with not side bending.

🌟  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!  Click here for the Contact Page 🙂 – or leave a comment at the bottom of the post – see you there…


Miguel 🙂

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