How to Do a Roll Down in a Pilates Workout

Video Transcript

"Here's Danielle, she's going to do roll down with the roll down bar. To start, she's going to inhale through the nose and exhale through the mouth. Good. With the next breath inhale. Exhale you're going to push the bar down 10 times. Small pulses. Just to get the stability through the shoulder blade. In the same time, she's going to think of lifting the chest up, exhale, so she gets the mid back connection. Let's do 3 more. 2. Hold the bar down. Hold the tension through the shoulders. Inhale and exhale. Slowly start rolling down one vertebra at a time going through imprint. Make sure you hold the connection through the bar. Inhale at the bottom. Exhale, bend the elbows, and pull the bar towards your chest. Make sure you keep the shoulders down. Exhale and pull and exhale. With each exhale you want to really think of squeezing the abdominals in. We're going to do 3 more. Exhale, 2, last one, release. Let's push the bar down. Hold the tension. Keep the scapula stabilized. Drop the chin down and slowly round forward increasing the curve in the spine one vertebra at a time and stretching over the legs. Inhale stay, exhale, roll the spin up one vertebra at a time. Release."