Roll Over | Reformer Pilates in 3D
Send the legs upwards and make a small curling lift of the pelvis and lower back.
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Preparation
Lie on your back with both feet in straps and the legs on an upward diagonal. Support the upper body at the shoulders without concentrating weight on the neck.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Lie on your back with both feet in straps and the legs on an upward diagonal. Support the upper body at the shoulders without concentrating weight on the neck.
Breathing example: Breathe comfortably
2. Movement
Send the legs upwards and make a small curling lift of the pelvis and lower back.
Breathing example: Exhale
3. Observe
Do not use leg momentum to roll towards the head.
Breathing example: Keep breathing
4. Complete the cycle
Lower the back progressively, set the pelvis down and return the legs to their starting position.
Breathing example: Inhale
Observation points
Do not use leg momentum to roll towards the head.
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.