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Day 10 of 12 Days of Movement: Half Roll Back for Core Strength and Spinal Mobility!

🌟 Day 10 of 12 Days of Movement: Half Roll Back for Core Strength and Spinal Mobility! 🌟


Today’s exercise is the Pilates Half Roll Back—an effective yet gentle move that engages your core while bringing flexibility and mobility to the spine. It’s perfect for building core strength and connecting with each part of your back, making it ideal for all levels! 🌬️💪


✨ Here’s your goal: Try 8 reps today!

Follow these steps to make the most of each roll back:


1️⃣ Find Your Starting Position: Begin seated with your knees bent and feet flat on the mat, about hip-width apart. Sit up tall, lengthening your spine and engaging your core as you reach your arms straight out in front of you at shoulder height.


2️⃣ Begin the Roll Back: Take a deep breath in. As you exhale, scoop your belly in and slowly begin to roll back, starting from your lower spine. Imagine your spine creating a "C" shape as you roll back halfway, keeping your movement slow and controlled. This controlled roll allows you to engage your core while gently stretching the spine.


3️⃣ Hold & Breathe: Pause at your halfway point, feeling your core muscles firing up. Take a deep breath and hold for a moment to feel the strength in your core. Keep your shoulders relaxed and your gaze forward.


4️⃣ Roll Forward: Inhale, then exhale as you use your core to roll back up to a seated position, stacking your spine one vertebra at a time. Sit tall at the top before starting your next rep!


Bonus Challenge: If you’re ready to level up, try holding the halfway position a little longer, or add a tiny pulse by moving back an inch and forward an inch, engaging those deep core muscles even more!


✅ Did You Know? The Half Roll Back is perfect for building a strong, stable core while promoting spinal mobility. By moving with control, you’re teaching your body to engage the core with every movement, which can support better posture and reduce back tension.


Try it out today! Follow for more movement tips and daily exercises to help you build core strength and flexibility! 🌟👣



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