THE ROLLOVER - PILATES
Another advanced pilates movement, great for core strength, spinal mobility, sequential control using deep abs and back muscles and a wonderful stretch for lower back and hamstrings.
PERFORMING THE ROLLOVER
Begin by lying supine on the mat with legs together and toes points. hands by your side with palm facing mat. Head and spine in neutral. Mildly engage pelvic floor or TA. Breath in to prepare and as you breath out lift legs to the ceiling and peel spine off the mat with control until legs are parallel to the floor. Open legs and flex feet and inhale as you slowly lower your spine to the mat. Keep your upper body anchored to the mat. When feet reach over hips, close legs, point toes and exhale as you lower your legs to the mat. Keeping neutral spine throughout this stage.