Pilates Exercises - Roll Down

ADVANCED ROLL DOWN

Not suggested for hernia disks and osteoporosis of the spine.

To start

1. Sit with legs extended. Reach hands forward with neutral spine. Bend knees if hamstrings are tight.
   
2. Exhale, hollow abdominals and sequence the spine on to the floor.
   
3. Inhale and lengthen the head away from the feet.
   
4. Exhale, hollow and roll back up.
   
5. Repeat two more sets.