Pilates Standing Roll Down
Roll the spine up or down one segment at a time while the abdominal wall controls the pace. Main target: hamstrings. Starting point: 3 × 3–5 repetitions.
Instructions
Setup
- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.
- For Pilates Standing Roll Down, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Begin tall or lying as named, soften the knees if needed and lengthen through the crown of the head.
Execution
- Exhale and articulate the spine slowly, then reverse the same path without throwing the arms.
Range, tempo and breathing
- Perform 3 × 3–5 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not yank past a sticking point or collapse the neck. Bend the knees, hold the thighs or shorten the range.
Regression and progression
- Use more support, a shorter lever or a smaller pain-free range.
- Increase the lever or range first; add external load only after every repetition stays controlled.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your hamstrings is recovered.