Balanced Body Contrology Reformer Manual page 17

Contrology Reformer with Tower Exercises
THE ROLL UP, SKILL LEVEL: FOUNDATION
Reps: 3-5
Apparatus Set Up: Mat; Footbardown, Shoulder blocks removed.
Springs released. Insert mat and caster cover pad
Additional Equipment Recommended: Maple Pole
Precautions: Back issues, forward flexion issues
Starting Position
» Lying on the mat
» Feet flexed under the foot strap
» Pole in hands - Arms overhead shoulder-width apart
» The back is long, the center is engaged and the rib cage is flat
Focus:
» Strengthen the center
» Articulate the vertebrae
» Stretch the back of the body
» Warm-up the body
Movement Sequence
» Inhale slowly and bring arms towards the ceiling
» Bring the head up and continue to round through the spine
» Exhale as you stretch forward, keeping the support of the round
back as you go
» Inhale and roll back
» Exhale as the arms come to the ceiling and then overhead
» Return to the starting position
Variation:
Beginners may do the roll back with knees bent and a smaller
range of motion
Pole is recommended, but optional
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