Roll Over

Description: The Roll Over?is an intermediate level Pilates Mat exercise. ?It is a very challenging exercise for many clients. ?Be sure that you have practiced the regressions?before attempting this exercise. ?This exercise requires mobility, strength, and control.Start Position: Begin supine spine and pelvis in neutral. ?Your arms are resting on the floor by your sides and your legs are out on the diagonal as low as you are able to stabilize the pelvis and spine. ?Your toes are pointed.To Perform the Exercise:_ Inhale and hinge at the hips until your legs are vertical to the floor, and then exhale and roll your spine off of the mat from tail to mid thoracic with your legs over your head parallel to the floor. ?You should be resting on your upper back and not just your cervical spine.?Inhale and separate your legs hip distance and dorsiflex your ankles.? Finally exhale and roll down onto the mat sending your legs back to the start position. ?Complete 3-5?repetitions. ?Then, on the last repetition keep your legs hip width apart, point your toes, and reverse the leg pattern. ?So, inhale and hinge at the hips until your legs are vertical to the floor, and then exhale and roll your spine off of the mat from tail to mid thoracic with your legs over your head parallel to the floor. ?You should be resting on your upper back and not just your cervical spine.?Inhale and bring?your legs together?and dorsiflex your ankles.? Finally exhale and roll down onto the mat sending your legs back to the start position. ?Complete 3 -5 to finish.

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