Rolling Back (Pilates)
Positioning:
1. Start by sitting on the mat with your knees bent and your feet flat on the floor.
2. Hold your shins or the back of your thighs with your hands.
3. Lean back slightly, keeping your spine straight, and engage your core.
Movement Instructions:
1. Begin the Roll: Start to lean back further, using your core muscles to control the movement.
2. Roll Backwards: Gently roll back onto your upper back, allowing your head to come off the floor. Keep your chin tucked towards your chest to protect your neck.
3. Transition to Roll Forward: As your back touches the mat, use your abdominal muscles to initiate a forward roll by tucking your pelvis under and rolling back up to the starting position.
4. Repeat the Movement: Continue rolling back and forth for a few repetitions, focusing on controlled movements and engaging your core throughout.
Tips:
- Keep your movements smooth and controlled to prevent injuries.
- Breathe steadily throughout the exercise, exhaling as you roll backwards and inhaling as you come forward.
- If you feel any discomfort in your neck or back, stop the exercise immediately and adjust your technique.
Modification:
- If you find it difficult to roll back, you can start with a smaller movement, rolling back to just your shoulder blades and then returning to the seated position.
