How to Do the Pilates Roll Down Exercise

Whether you are a committed Pilates follower or someone looking for a way to get centered and limber up, the Pilates Roll-Down exercise is worth a try. Each Pilates exercise is designed to utilize all your muscles together to help you reshape your body. The Roll-Down exercise is no exception; it will help you get a feel for good posture alignment. And when you have learned to do it well, it will help you to focus on your physical self and understand some of your body’s messages. The Pilates Roll-Down exercise is a wonderful way to get tuned in to yourself.

Difficulty: Easy

Instructions

Things You'll Need:

• A moderately flexible back

1. Start with good posture. If you are familiar with Pilates exercises, you know the feeling when you have properly aligned your shoulders, chest, hips and ankles. If you are new to Pilates, you must learn to adopt a posture that puts your ear lobe, shoulder, hip and ankle in alignment. This step alone may take some time to master, but you will see tremendous benefits when you have it.

2. Stand with your feet hip-distance apart. Keep your knees soft. Allow your arms to hang loosely at your sides. Inhale.

3. Exhale as you strengthen your abs and pelvic floor. Gently drop your chin toward your chest. Begin to roll forward slowly, feeling the roll in each vertebrae. Keep your core muscles strong as you roll down.

4. Stop rolling down when your body tells you that you have reached your limit of motion. Do not push yourself further toward the floor. Continue to keep your abdominal muscles firm. Inhale.

5. Roll back up, feeling the movement in each vertebrae. When you are upright, exhale as you roll your shoulders back to regain your original posture. Repeat this movement.

Tips & Warnings

• Do not push yourself to the point of pain. Each day that you do the Pilates Roll-Down exercise, you should find yourself able to roll a bit further.

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