Pilates Roll Up

A foundational Pilates exercise combining spinal articulation with hamstring flexibility, performed by rolling up and down the spine in a controlled manner.

Instructions

1. Lie on your back with your legs extended and your arms at your sides.
2. Inhale to prepare, then exhale as you engage your core and curl your head and neck off the mat.
3. Sequentially roll your spine off the mat one vertebra at a time, allowing your arms to reach toward your toes.
4. Continue rolling forward until you come to a seated position with your torso folded forward over your legs.
5. Pause briefly at the top.
6. Reverse the movement, rolling your spine back down onto the mat one vertebra at a time.
7. Return to the starting position with your head, shoulders, and arms on the mat.
8. Repeat for the desired number of repetitions.

Tips

• The Roll Up is a foundational Pilates exercise that develops spinal articulation, core control, and hamstring flexibility.
• Move slowly and deliberately, articulating through each vertebra of your spine.
• Your core should be engaged throughout to control the movement and protect your spine.
• Avoid using momentum; this is a controlled, mindful movement.
• The movement should feel like your spine is unfurling and then rolling back up, not like a crunching motion.
• If your hamstrings are tight, you may not be able to reach your toes; that’s okay; focus on spinal articulation.
• Coordinate your breathing with the movement: exhale as you roll up, inhale as you roll down.
• This exercise is excellent for improving spinal mobility and core strength while stretching the hamstrings.