The Half Roll Down is a good stepping stone to The Roll Up. Many people struggle with the full Roll Up because of weak abdominals, tight spines, and/or tight hamstrings. The Half Roll Down will help them build strength in their abs and improve their spinal flexibility with gradual articulation and practice. I would recommend this exercise for anyone that cannot do the Roll Up somewhat properly.
Instructions
Please read both the ideal exercise and the modifications before attempting anything. If you have an injury and/or any pain issues it is strongly advised to consult with your doctor before starting a new exercise routine. If approved for exercise please use the modified versions. If you have any questions at all, please do not hesitate to send me an email.
These instructions, photos, and video are intended for educational purposes only. I share these with my clients so they can remember their “exercise homework”. This page is not intended for use by people who have not taken my lessons. If you use this resource page you are doing so at your own risk.
Ideal
- Sit with bent legs
- Feet flat on floor
- Curl your tail under slightly, do not sit upright on your sitz bones
- Your spine should have a soft curve to it like a parenthesis )) ((
- Place your hands behind your knees, keep them there
- INHALE and slowly articulate your spine backwards until your arms are straight
- Pause and find your Pilates scoop
- EXHALE and sequentially return
- Repeat 5-8 times
Modifications
- modifications
Variations/Progressions
- variations
- progressions
Video
Link to my Vimeo video coming soon…