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.