{"id":58621,"date":"2020-10-30T07:26:48","date_gmt":"2020-10-30T07:26:48","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/rolling-back\/"},"modified":"2023-03-05T20:06:15","modified_gmt":"2023-03-05T20:06:15","slug":"rolling-back-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/rolling-back-pilates-exercise\/","title":{"rendered":"Rolling Back"},"content":{"rendered":"

Sit with knees bent. Feet flat on the floor. Hands hold the front of knees (one hand on each knee). Bring forehead towards knees. You now look like a ball. Stay a ball as you roll back to the tips of the shoulder blades. Return to the start by engaging abdominals as the brake to the rolling. Balance in the start position. Repeat. <\/p>\n

How To Teach Rolling Back Pilates Exercise<\/span><\/strong><\/h2>\n
\n

Position:<\/strong> 5 of 34
\nPrevious Position: <\/strong>One Leg Circles<\/a>
\nNext Position: <\/strong>One Leg Stretch<\/a>
\nAlso Known As:\u00a0<\/strong>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Beginner
\nBenefits:<\/strong> Stimulates and massages the spine.
\nPrecautions:<\/strong> Neck or spine injury.<\/p>\n

6 Teaching Steps For Rolling Back Pilates Exercise: Infographic<\/strong><\/h3>\n

\"Rolling<\/a><\/p>\n

Step 1:<\/strong> Sit
\nSit with your knees bent. Feet flat on the floor.<\/p>\n

Step 2:<\/strong> Hold Knees
\nHands hold the front of knees (one hand on each knee).<\/p>\n

Step 3:<\/strong> Ball
\nBring forehead towards knees. You now look like a ball. Stay a ball as you roll back to the tips of the shoulder blades.<\/p>\n

Step 4:<\/strong> Return
\nReturn to the start by engaging the abdominals as the brake to the rolling.<\/p>\n

Step 5: <\/strong>Balance
\n<\/strong>Balance in the start position.<\/p>\n

Step 6: <\/strong>Repeat
\nRepeat the steps.<\/p>\n

2 Top Teaching Tips For Rolling Back<\/strong>\u00a0<\/strong>Pilates Exercise<\/strong><\/h3>\n

Tip 1:<\/strong> Scoop
\nThis is a scoop exercise, not a collapsing movement. Go slow to engage the core.<\/p>\n

Tip 2:<\/strong> Head
\nYour head might touch the mat, but never push off the mat with your head.<\/p>\n

2 Beginner Modifications For Rolling Back Pilates Exercise<\/strong><\/h3>\n

Beginner Modification 1:<\/strong> Feet Flat
\nKeep the feet flat (instead of flexed).<\/p>\n

Beginner Modification 2:<\/strong> Knees To Chest
\nKnees To Chest Exercise<\/a><\/p>\n

1 Advanced Modification For Rolling Back Pilates Exercise<\/strong><\/h3>\n

Advanced Modification:<\/strong> Rock And Roll Squat
\nRock And Roll Squat Exercise<\/a> (roll like a ball up to a squat)<\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n

    Online Pilates Lesson Planner<\/span>
    \n<\/strong>    <\/a><\/h3>\n

    Create your own Pilates Lesson Plans with my Online Pilates Lesson Planner, or use one of the 100,000+ Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Sit with knees bent. Feet flat on the floor. Hands hold the front of knees (one hand on each knee). Bring forehead towards knees. You now look like a ball. Stay a ball as you roll back to the tips of the shoulder blades. Return to the start by engaging abdominals as the brake to […]<\/p>\n","protected":false},"featured_media":66106,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[35,36,41,45,38,49],"pose_anatomy":[54,58,59,60,63],"pose_chakras":[],"pose_therapy":[88],"pose_drishti":[95],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-58621","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-balance","pose_types-forward-bend","pose_types-inversion","pose_types-seated-floor","pose_types-strengthen","pose_types-supine","pose_anatomy-core","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_anatomy-upper-back","pose_therapy-poor-posture","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow to teach 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