Simple Roll Down
- Equipment: Reformer
- Category: Abs/Core
- Level: Beginner
- Body position: Seated-FacingStraps
- Repetitions: 8-10 reps
- Springs: 1 Blue (Medium) – 1 Red (Heavy)
- Headrest: Down
- Footbar: No bar
Starting position
Seated facing straps, feet between shoulder rests, knees bent, holding straps with light tension, neutral spine.
Instructions
Exhale to initiate a posterior pelvic tilt and begin rolling the spine down, articulating one vertebra at a time. Keep the arms quiet and avoid pulling on the straps, using the core to control the movement. Roll down to your available range while maintaining control and connection. Inhale at the bottom if needed, then exhale to return, stacking the spine back up to seated with control, maintaining the same articulation.
Teaching cues
- Start from the pelvis, not the shoulders
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