Pilates Exercise of the Month: Roll-Over

Purpose: To stretch the lower back and hamstrings; develop spinal articulation and improve control of the abdmonial muscles.

Note: if you have a bad neck or lower back, leave this exercise out.

1. Lie on the mat with arms by your sides; palms down. Lift both legs to a 60 degree angle from the mat.
2. Inhale, lift the legs to a 90-degree angle. Initiate from the abdominals; bring your legs over your head peeling your spine off the mat. Keep reaching the arms long, shoulders pinned down. Don’t press onto your neck.
3. Exhale and open your legs just past shoulder width and flex your feet. Keep the back of your neck long, avoid any tensing or crunching in the front of the neck. The arms continue to press into the mat. Your body weight should rest squarely in between your shoulder blades.
4. Begin rolling back toward the mat, feel your spine stretching longer and longer as you articulate down until the tailbone touches the mat.
5. When the tailbone reaches the mat, take the legs to just below 90 degrees and squeeze your legs together again. Repeat the sequence.
6. Complete 3 repetitions with legs together when lifting and 3 times with legs apart.

Head to Toe Checklist:

• Keep your upper body glued to the mat- avoid rolling onto the neck.
• Don’t use momentum to roll over; use abdominals.
• Feet should not collapse on the floor on the roll over.
• Palms press into mat, arms long throughout.
• Shoulders are stable on the roll down.

Visualization: Imagine your arms are lead bars pinning you to the mat.

Written by Jocelyn Paoli
Stott Certified Pilates Instructor, Seattle Athletic Club Downtown
 
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