– #pilates4life2020: #22 of 31 exercises
✅ Remember the wall Roll Down? This exercise is exactly the same – but now our legs are horizontal!
✅ A proper Pilates mat has straps (as well as handles and two small boxes) that go over the top of the ankles and those greatly help the roll up and down! This is not the same as holding your feet under a dresser or a bed or similar… this technique engages the hip flexors more than the abdominals – which is the opposite of what we are trying to achieve!
✅ The Roll Down promotes abdominal strengthening, spinal mobility (especially lower spine), and coordination of breath with movement. Plus it prepares us for other more challenging exercises to come. But this is a difficult exercise! So be patient with yourself!
A Quick Guide to Roll Up
🌟 “Begin INHALING SLOWLY and bing arms (shoulder wide) straight forward to upright angle position and toes (pointed) upward. “
🌟 “While still INHALING SLOWLY bend head forwards and downward until chin touches chest and then begin EXHALING SLOWLY and start “rollijng” slowly upward and straight forward”
🌟 “While EXHALING SLOWLY finish” rolling forward until forehead touches legs and then begin INHALING SLOWLY while returning …”
Joe Pilates on learning about the exercises…
💬”keep your mind wholly concentrated on the purpose of the exercises as you perform them.” — J Pilates
💬 …To explain exercise, Joe Pilates liked to quote Schiller: ‘lt is the mind itself which builds the body’.