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Half Roll Back on the Pilates Mat

IntermediateStrengthTier T2

You sit tall on a mat with your knees bent and your feet flat, legs hugged together and hands behind your thighs. You round your back and curl your spine toward the mat as your arms get straighter.

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

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the mat with the knees bent in front and the feet flat, walking the feet a little further away if the knees are at ninety degrees.
  • Press the feet down to engage the seat and hamstrings, hug the inner thighs together, place the hands behind the thighs and connect the shoulders onto the back.
  1. He sits tall on the mat, his knees bent, his feet flat and a little forward, his legs hugged together, his hands cupped behind his thighs, his spine long and his chest open.

    Step 1 of 5

    Sit tall with your knees bent and feet flat a little further away, legs hugged together, hands behind your thighs and shoulders connected onto your back.

  2. He is rounding back from his seat, his spine curled, his arms visibly straighter on his thighs, his feet still pressed flat to the mat.

    Step 2 of 5

    Find the tallest round shape, then begin to round back, letting your arms get straighter as your spine curls toward the mat.

  3. He is at the deepest point of the roll-back: his arms straight against his thighs, his low back at or just over the mat, his feet still flat on the floor, his shape a deep round.

    Step 3 of 5

    Go back until your arms are straight or your lower back touches the mat - without your feet lifting off the floor.

  4. He is rounding forward back up toward the tall seat, his stomach pulled in and his front ribs connected, his spine still in the long round shape, his hands still behind his thighs.

    Step 4 of 5

    Moving from your centre, pull your stomach in, connect your front ribs and round forward, staying in the longest round shape you can make.

  5. He sits tall on the mat, his knees bent, his feet flat and a little forward, his legs hugged together, his hands cupped behind his thighs, his spine long and his chest open.

    Step 5 of 5

    Sit tall with your knees bent and feet flat a little further away, legs hugged together, hands behind your thighs and shoulders connected onto your back.

Safety Information

Keep the feet on the floor, keep the legs tight together, do not use the arms to help roll back up, keep the shoulders out of the ears, and stay in the longest round shape. A spinal roll-back loads the low back and can challenge those with 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.