Pilates exercises explained
Half Roll Back
The exercise "Half Roll Back" activates the deep torso muscles especially in the lower abdomen as well as the pelvic floor. At the same time we train the entire abdominal musculature and stretch the posterior back fasciae. This in turn promotes the mobility of the spine.
"Half Roll Back" is, among other things, a preparatory exercise for "Obliques Roll Back" and can be combined with it at an advanced stage.
Exercise description
From sitting upright with the legs hip-width apart and soles of the feet planted firmly on the floor, we roll backward over the sacrum with the exhalation and at the same time begin to bring the upper body into a C curve, controlled by the deep abdominal muscles.
In the inhalation we hold the position and in the exhalation we come back to the starting position.
Exercise repetition 4 to 8 times.
Frequently asked questions
How far can I roll off?
As far as you are able to keep your feet on the ground and roll back up without momentum.
Pro Tip From Maria
Don't let gravity pull you backwards, but try to pull your spine into a long arc. Imagine an invisible thread that guides you in the movement.
For an even more focused connection to the pelvic floor, place a pad or soft ball between your thighs and gently press against the object with your thighs.
Video with the brief explanation of the Pilates exercise Half Roll Back
Most common errors
The C-curve is lost during the movement.
The spine loses stability.
The chin tilts toward the chest.
The knees fall together into an X position.
The knees fall apart, the feet lose their anchorage.
Assistance
What can you do if the exercise is too difficult?
At the beginning, direct the rolling movement only via the sacrum.
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