Roll Up

1. Lying on your back, bring the legs together and point softly through the feet. Feel the weight of your ribs on the mat, and start to bring the arms overhead, palms facing each other. Do your best to maintain the weighted rib connected.

2. As you inhale, bring your arms up and forward, looking toward your toes, and lifting your head and chest, and drawing your tail into a pelvic curl.

3. Exhale to continue rolling up and over your body.

4. Inhale to pause when shoulders are aligned above the hips, looking toward your thighs, and stretching your spine forward. Do your best to feel the reach of your arms forward, and the opposite c-curve of the spine pulling back.

5. Exhale to roll down slowly with control.

Contraindictions:
Acute Disc Herniation
Disc Herniation
Flexion
Lateral Flexion
Spondylolisthesis
Stenosis

Precautions:
Adverse Neural Tension
ALS
Degenerative Neurological Disease
Miscellaneous
Osteoarthritis
Thoracic Outlet Syndrome

Pilates Database

Roll Up