31/03/2024
Day 31
The final exercise in Joseph Pilates original sequence, challenging strength and stability in your arms and shoulders, control of your trunk in the push up but also flexibility in your hamstrings and spinal mobility throughout the standing roll down.
Start in standing, nod through your chin rounding through your spine to curl forwards over your legs. For those with osteoporosis, modify by hinging at your hips whilst keeping a neutral spine. Bend your knees if you need to as your bring your hands to the floor. Walk your hands forwards on the mat into a plank position, your body in a long line from the crown of your head down to your heels. If you need to, lower your knees to the floor. As you walk forwards with your hands, aim to minimise any rocking from side to side.
From here, bend your elbows, hugging them into your sides as you lower your body towards the floor. Keep focusing on drawing your inner thighs together to support the engagement of your abdominal muscles. Press through your arms to lift your body back away from the mat. Walk your hands back towards your feet, then roll (or hinge) back up to standing.
