Roll Up & Down
Reformer Pilates how-to and muscles worked in 3D
Tilt the pelvis backwards and round the back as the upper body rolls towards the rear.
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Preparation
Sit on the carriage with the legs forwards and straps in both hands. Support both sitting bones without locking the knees.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Sit on the carriage with the legs forwards and straps in both hands. Support both sitting bones without locking the knees.
Breathing example: Breathe comfortably
2. Movement
Tilt the pelvis backwards and round the back as the upper body rolls towards the rear.
Breathing example: Exhale
3. Observe
Observe the model maintaining the elbows at approximately a right angle. This is a model position, not a universal target.
Breathing example: Keep breathing
4. Complete the cycle
Curl forwards, returning the trunk before sitting upright.
Breathing example: Inhale
Observation points
Observe the model maintaining the elbows at approximately a right angle. This is a model position, not a universal target.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Roll Up & Down. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.