Roll Down on the Spine Corrector improves spinal articulation and strengthens the abdominals. It helps us open the front of the body by stretching the muscles at the front of the rib cage, such as the pectorals and intercostals. Aahhh!
Finding extension of the upper back is tricky for most students. Working on this passive thoracic extension exercise is a great way to prepare for more active extension exercises. Roll Down on the Spine Corrector helps us practice mobility first. When we have that down, we can incorporate exercises that require more stability and strength, like Swan.
Next time you practice Roll Down, keep these tips in mind:
- Keep your legs on the mat. (If legs lift, this means that your hip flexors are helping.)
- Keep your spine elongated at all times, especially in the roll down phase. No shrinking, please!
- On the way up, push off the barrel to come up. (Connect your lumbar spine with the barrel).
Are you going to practice or teach Roll Down this week? What are your favorite tips for this exercise?
In the Pilates Encyclopedia, we look at every detail of Roll Down, from head to toe, to help you get the maximum benefit from this exercise.