Mat Pilates: Roll Down

Mat Repertoire

Warm Down:

Roll Down

Alternate Names

N/A

Derived From

Classical Mat Pilates: Roll Down

Primary Element

Warm Down

Why for Primary?

To create and develop spinal articulation and muscle release in the lumbar spine, and maintain engagement of the transversus abdominis (low abdominal) muscles to support the spine.

Secondary Element

Mobility

Why for Secondary?

To develop spinal mobility, in particular, improve lumbar mobility.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

One to three

Plane of Motion

Sagittal

Targeted Muscles

Abdominal muscles –  transversus abdominis, the deepest layer of abdominal muscles. Its role is to support the torso by maintaining abdominal wall tension which stabilises the spine and pelvis.

Warnings

This exercise is not suitable for spinal issues or pathologies where flexion is contraindicated or would cause pain.

Execution

Stand with the feet hip width apart, under the ASIS (hip bones) and parallel with the inside line of the feet straight.

Exhale to lower the head forward and articulate or roll the spine down, relaxing the neck, shoulders and arms. Move towards the floor, bending the knees if hamstrings are restricted. Inhale at the bottom then exhale to straighten the legs, tuck the pelvis under engaging the abdominals and roll the spine back up to a standing position.

Observations

Do a body scan of the client taking note of the following points

Pelvis

  • Are the hip bones even horizontally or is the client leaning to one side?
  • Is the pelvis tucked posterior?
  • Is the pelvis pushing back as the client rolls forward? The hips need to stay over the heels to let the abdominals do the work

Legs

  • Are the knees locked?

Feet

  • Are the insides of the feet lifting or leaning outward? (supinated) 
  • Are the insides of the feet rolling inward? (pronated)

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Keep the pelvis over the heels as you round forward and down, trying not to let the bottom sink back, instead lift up more through the centre or abdominals. Try not to lean back
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the supine variation of this exercise on the Mat where you would need to roll up and reach your hands towards the ceiling or forward towards your feet, the Mat Pilates Roll Up
  • Imagine peeling the spine away from the wall behind you
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the abdominals draw in when rolling the spine downwards
  • Move the bottom of your ribcage in at the front and expand it at the back as you roll down
  • Press the heels into the floor and straighten the legs before tucking the pelvis under and rolling the spine up

Modifications and Variations

Regress the exercise by

  • Leaning against a wall (support and reference point)
  • Reducing the range of motion and not going down so far
  • Starting with just the head, neck and shoulders then building up to moving further down the spine

 

Progress the exercise by

Series and Transitions

This exercise is part of the Warm Down series which includes a range of other exercises in the fundamental and progressive repertoire. The Warm Down series can also be found in the Reformer, Wunda Chair, Cadillac and Barrel repertoire.

Inspired Academy follows the order to warm down.

Fundamental repertoire


Progressive repertoire