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Rolling In and Out With the Roll Back Bar on the Pilates Cadillac

IntermediateStrengthTier T2

A kneeling rolling move on a Pilates cadillac. You kneel tall, press the roll-back bar down to the mat, pull it back along your legs to your chest as your spine extends, then reverse the direction.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Kneel on the table as for the thigh stretch with the legs and feet parallel and hip distance apart, head over shoulders over hips over knees.
  • Hold the roll-back bar and press it down to the mat under the shoulders.
  1. A woman kneels tall on the cadillac table holding the roll-back bar pressed down to the mat under her shoulders.

    Step 1 of 5

    Kneel tall and press the bar down to the mat under the shoulders.

  2. She is drawing the bar up her legs toward her chest, spine extending, elbows pulled wide and back.

    Step 2 of 5

    Pull the bar back to the knees then up the legs and center to the chest as the spine extends, elbows wide.

  3. She has risen through the shins back to the tall kneel, the bar held at her body, head still following the extension.

    Step 3 of 5

    Press into the shins and come up to the start position.

  4. She leans back into the extension with the elbows wide, the bar beginning its path back down her body.

    Step 4 of 5

    Pull the elbows wide and lean back into the extension to reverse the direction.

  5. A woman kneels tall on the cadillac table holding the roll-back bar pressed down to the mat under her shoulders.

    Step 5 of 5

    Kneel tall and press the bar down to the mat under the shoulders.

Safety Information

Set up kneeling for the thigh stretch position with the legs parallel and hip distance apart; press the bar down to the mat under the shoulders, draw it up the legs to the chest into extension with the elbows wide, rise through the shins, then reverse. Warning: it may not be suitable for some knee, shoulder or back issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.