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Roll Down With Roll Back Bar on the Pilates Cadillac

IntermediateStrengthTier T2

You sit tall on a Pilates cadillac facing the roll-back bar with one foot on each vertical pole and the bar held wide. You round your spine all the way down while your feet keep pressing the poles. You then round back up to sitting.

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

  • Sit on the table facing the roll-back bar with one foot against each vertical pole and the knees slightly bent.
  • Press the heels and balls of the feet into the poles and hold the bar wide with the thumbs wrapped - sit tall with the shoulders over the hips.
  1. He sits tall on the cadillac table facing the roll-back bar, one foot pressing each vertical pole with the knees slightly bent, his hands holding the bar wide with thumbs wrapped and his shoulders stacked over his hips.

    Step 1 of 5

    Sit tall facing the bar, one foot on each pole, knees slightly bent, heels and balls of the feet pressing, the bar held wide with thumbs wrapped.

  2. His spine has rounded all the way down toward the table, the knees released toward straight as needed, his feet still pressing the poles and his hands still wide on the travelled bar.

    Step 2 of 5

    Round your spine all the way down, letting the knees straighten as needed while the feet keep pressing the poles.

  3. His spine is rounding back up to the tall seat, his shoulders stacking over his hips, his feet still pressing the poles and his hands still wide on the bar.

    Step 3 of 5

    Round your spine back up to a tall seat, shoulders over hips, feet still pressing the poles.

  4. Still seated with his feet on the poles, he reaches the bar forward as his spine stays tall, ready for the pulses or the side stretch next.

    Step 4 of 5

    Take the options - the rowing reach, the small pulses or the side stretch - before finishing tall.

  5. He sits tall on the cadillac table facing the roll-back bar, one foot pressing each vertical pole with the knees slightly bent, his hands holding the bar wide with thumbs wrapped and his shoulders stacked over his hips.

    Step 5 of 5

    Sit tall facing the bar, one foot on each pole, knees slightly bent, heels and balls of the feet pressing, the bar held wide with thumbs wrapped.

Safety Information

Sit tall with shoulders over hips, reach into the poles rather than forcing the knees down, and let the knees straighten only as needed through the roll. Caution: it is not ideal for some neck, 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.