The Pilatesology Encyclopedia

Goals & Benefits

  • Improves balance and abdominal strength.
  • Increases flexibility of the spine by creating an even curve.
  • Massages the spine.
  • Encourages connection between the arms and the core.

Tips & Cues

  • Try to keep hands on ankles to stay as tightly curled as possible and to prevent the legs from moving away from the seat.
  • Try to feel each vertebra while rolling back to and up off of the mat.
  • Keep abdominals engaged and scooped through the entire movement.
  • Avoid rolling onto the neck.
  • Massages the spine bringing circulation to the muscles and discs of the spine.