Half Roll Back | Mat Pilates in 3D
Tilt the pelvis backwards and round the back as the upper body moves a little behind the sitting bones.
Preparation
Sit with the knees bent, feet supported on the mat and arms reaching forwards. Begin with a small range.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Sit with the knees bent, feet supported on the mat and arms reaching forwards. Begin with a small range.
Breathing example: Inhale
2. Movement
Tilt the pelvis backwards and round the back as the upper body moves a little behind the sitting bones.
Breathing example: Exhale
3. Observe
Check that the feet remain supported and the shoulders are not tense.
Breathing example: Keep breathing
4. Complete the cycle
Return the trunk and lengthen the back above the sitting bones.
Breathing example: Exhale to return, inhale to settle
Observation points
Check that the feet remain supported and the shoulders are not tense.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.