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Pilates Roll Down From Standing / Beginners Pilates / Spinal Flexion

A 'how to' tutorial on the Pilates roll down exercise. In this exercise we learn how to use the multifidus and transverse abdominis muscles to articulate the spine. Instead of moving the spine in one piece from the sacroiliac joint we learn to segment the spine and roll through the movement bone by bone. It helps strengthen the whole of the spine, abdominals, gluts and hamstrings. It also helps improve flexibility in the spine and hamstrings thus improving forward flexion mobility. I wouldn't recommend this exercise if you have a slipped disc or sciatica, please have a look at my 'Standing Spinal Extension' exercise instead.


I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can help with injury rehabilitation, pain relief, postural alignment and general fitness. Please get in touch for details.


Lucy Filce

Pilates Birmingham




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