An exercise that increases the mobility of the spine and challenges the abdominals.
Begin in a seated position on the mat, slightly behind the sitting bones, keeping one leg bent with the foot on the mat while the other is stretched in line with the other thigh. Hands on the roll-down bar at shoulder width.
Inhale and during exhalation roll vertebra by vertebra until the head touches the mat. Stay down for a moment and return to starting position, vertebra by vertebra, starting the movement with your jaw to your chest.
Cues
- Roll down or up slowly, vertebra by vertebra
- Avoid lifting your pelvis from the mat
- Elongate the extended leg from the hip joint
- Feel the opposition between the extended leg and the Powerhouse
- Keep your arms extended
- Keep Powerhouse in and up
Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar & Conference Lecturer, Pilates Master Trainer “AthensTrainers® Ultimate Pilates System®”, Member of Pilates Method Alliance (PMA), Member of European Lifestyle Medicine Organization (ELMO), DNAFit® Certified Trainer, Fascial Fitness Trainer, General Manager & Owner of AthensTrainers®
