Another exercise that I do during each session is the Roll-up. The Roll-up works the powerhouse and stretches the hamstrings. The exercise should be rhythmic and the motion should be fluid. I start by lying on my back with my legs extended, feet flexed and arms overhead, as I inhale I raise my arms toward the ceiling all while keeping my core pulled in and up. As I exhale, raise my arms in front of me and slowly roll up. The movement should come from the powerhouse and the legs and feet should remain anchored to the mat as you roll up and reach for your toes. Then use your core again to roll back and each vertebra should touch the mat. I typically repeat this a few times and it is also used to transition between different exercises. The spine should be articulated onto the mat as I roll up and down. This is another one of those principals that is repeated throughout so many of the Pilates exercises. I think it is one of the reasons I have seen so much improvement in my back and posture overall.
This is one of my favorite moves. I know I need to prefect it still, but wow does it work.
ReplyDeleteKeep up the great work Mary!!