How to Do the Pilates Roll Down Exercise

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This low-intensity exercise lowers blood pressure and stretches the hamstring.

Method 1
Getting in the Starting Position

  1. Image titled Do the Pilates Roll Down Exercise Step 1
    1
    Stand tall on the mat, keeping your back straight and arms resting by your side.

Method 2
Performing the Exercise

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    1
    Inhale and lower your chin down towards your chest, eventually rolling down your back vertebra-by-vertebra. Exhale and keep rolling until your hands reach the mat.
  2. Image titled Do the Pilates Roll Down Exercise Step 3
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    Inhale and roll back upwards vertebra-by-vertebra. Return to the starting position and repeat for the desired number of repetitions.

Method 3
Frequency

  1. 1
    This exercise primarily stretches and relaxes. Use it for warm up, but repetition is unnecessary.

Tips

  • The benefits of these exercises are increased strength and flexibility in the hamstrings, upper back and lower spine.

Warnings

  • Potential injuries may be incurred if this exercise is performed incorrectly.
  • Those with poor balance should be careful when performing this exercise.

Things You Need

  • Pilates mat

Article Info

Categories: Pilates