Friday, January 11, 2013

Day 195- Roll Up

This exercise is a Classic Pilates Exercise that improves Spine Articulation.
To do this exercise you will need a mat.  Start by lying on your back with your legs lengthened long beneath you and your hands by your side.  Inhale as you bring your arms over your shoulders and then to the ground behind you, and then exhale as you arc your arms towards the ceiling.  Continue exhaling as you narrow your ribcage and hollow your abdominals to lift your head, neck, and shoulders.  Lift each vertebra individually until you are in a seated position.  Then inhale in the seated position before you exhale and articulate your spine vertebra by vertebra back to the ground.  Repeat 9-10 times.
Things to think about
If you have osteoporosis, you should do this exercise with a neutral spine.  This is actually a much harder version.  You will start in a seated position and exhale as you hinge back in a neutral position.  Only go as far as you can without arching or curving your spine.
If you are having trouble completing the roll up, there could be some tightness in your spine.  Try stretching your hamstrings and spine and see if this helps.  Also stay tuned for the next couple of days this blog will show variations of the roll up that can add assistance as you begin to build strength.

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