Article 2 – Pilates Roll Up and Down – Instructions for a beginner

The roll up and roll down   Step 1: Lie back on the floor in a neutral pelvic position. Keep both your knees bent with your feet planted on the floor Your arms sit beside your body with your palms facing down to the floor.   Step 2: With an inhale, gentle nod your head off the floor and raise your arms up with fingertips pointing to the ceiling. Bring your eye focus to your belly button. (*Check that your rectus abdominals do not bunch up engage from the transverse abdominals)   Step 3: On your exhale, with a strong engagement of your core, start rolling up through your spine vertebrae by vertebrae. This articulates your spine from your upper back, middle back to lower back. (*Check to ensure your shoulder do not round forward and your scapula is kept depressed)   Step 4: On the completion of your roll up, inhale and stack up the spine seating upright. Hands are held in the front of you.   Step 5: Exhale and scoop the belly in and stretch forward. Maintain your C-curve of your spine (*Ensure a strong engaged abdominal core)   Step 6: Inhale and stack up the spine seating upright again   Step 7: Exhale, scoop in the belly, forming a C-curve, bring the eye focus to the belly button and roll down one vertebrae at a time in a controlled manner till you return to your starting position. (*Ensure this is a controlled movement, try your best not to jerk down through the position)   By: S.G.