Pilates For Life

Some Pilates humour 😜

The Standing Roll Down is a Pilates warm-up exercise that relieves back tension and stretches your legs. This exercise is also often used as a cool-down, restoring balance to the body. The rolling motion strengthens the abdominal muscles and helps improve blood circulation throughout the body. It also stretches and increases mobility in the back, spine, neck, and hamstrings. In addition to releasing tension and stress, the Standing Roll Down also creates space between the vertebrae and improves posture.

Instructions:
Begin by standing with your feet hip-width apart and your spine in neutral position. Your legs and feet should be parallel to each other. Let your arms relax along the sides your body.
Inhale and lengthen your spine as you prepare to move. Scoop your abs - you will try to keep them pulled in throughout the exercise.
In one exhalation, tuck your chin and lengthen the back of your neck. Nod your head forward and let your shoulders drop forward as you start bending your upper back. Bend your knees slightly and continue rolling your entire spine forward and down, one vertebra at a time. Roll down as far as you comfortably can go while keeping your neck, head, and shoulders relaxed. Your arms should dangle from your shoulders.
Keeping your abs scooped and your body draped forward, inhale and tuck your pelvis slightly. Then exhale and begin to reverse the movement, slowly rolling back up, one vertebra at a time. Keep your navel pulled in deeply as you roll your torso back upright.
Return to your starting position. Then repeat the move 5-10 times.

The Standing Roll Down will warm up your entire body and improve posture.

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