The Pilatesology Encyclopedia

Goals & Benefits

  • Massages the spine.
  • Creates a deep lift in the curve.
  • Opens the hips.
  • Stretches the neck.

Tips & Cues

  • With the head on the mat, very gently roll the head toward the back of the head for a neck stretch.
  • Initiate the roll back with the lifting of the abs, not lifting the head.
  • The controlled switching of the legs motion is from the hips- not the knees.
  • Try to keep the curve of the spine even throughout the lower back, upper back and neck.