Pilates Tip of the day: The Roll-up

An assisted roll down on the Trap Table.

Photo courtesy of Balanced Body®

 

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It's time.  You've mastered the prep work, now its time to take on the whole enchilada- the Roll up! If at any time you get stuck, move back to one of the easier versions- don't force it, you could hurt you back.

1. Start out lying on the floor with your legs straight and your back in neutral.
2. Inhale and raise your arms over your head, exhale and curl your chin to your chest, reach your arms toward your legs and begin to peel your back off the mat one vertebrae at a time.
3. Think of your body as a poster you are trying to roll without causing any creases, ending with your head reaching towards your knees and and your hands reaching back towards your feet.
4. Stack your back up one vertebrae at a time until you are sitting up straight.
5. Tuck your tailbone under and roll down, setting each vertebrae purposefully on the mat before the one above it touches.
6. Be sure your lower back touches before you mid back!
7. Finish by rolling your pelvis back into neutral and lowering your hands to the mat by your sides.