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How To Teach Rolling Back Pilates Exercise
Position: 5 of 34
Previous Position: One Leg Circles
Next Position: One Leg Stretch
Also Known As:
Category: Pilates Matwork
Level: Beginner
Benefits: Stimulates and massages the spine.
Precautions: Neck or spine injury.
6 Teaching Steps For Rolling Back Pilates Exercise: Infographic
Step 1: Sit
Sit with your knees bent. Feet flat on the floor.
Step 2: Hold Knees
Hands hold the front of knees (one hand on each knee).
Step 3: Ball
Bring forehead towards knees. You now look like a ball. Stay a ball as you roll back to the tips of the shoulder blades.
Step 4: Return
Return to the start by engaging the abdominals as the brake to the rolling.
Step 5: Balance
Balance in the start position.
Step 6: Repeat
Repeat the steps.
2 Top Teaching Tips For Rolling Back Pilates Exercise
Tip 1: Scoop
This is a scoop exercise, not a collapsing movement. Go slow to engage the core.
Tip 2: Head
Your head might touch the mat, but never push off the mat with your head.
2 Beginner Modifications For Rolling Back Pilates Exercise
Beginner Modification 1: Feet Flat
Keep the feet flat (instead of flexed).
Beginner Modification 2: Knees To Chest
Knees To Chest Exercise
1 Advanced Modification For Rolling Back Pilates Exercise
Advanced Modification: Rock And Roll Squat
Rock And Roll Squat Exercise (roll like a ball up to a squat)
Free Joseph Pilates Lesson Plan
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates Exercises
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
