This week's Technique Tuesday's move is the Half Roll Back! This is a great beginner pilates move that stretches the lower back and strengthens your abdominals:)! Let's get to the move:
You want to start in a seated position with your knees bent and at hip distance apart with your feet on the floor. Reach your arms straight out in front of you. Take a nice breath in making sure your spine is elongated. As you exhale, slowly lower your back as if lowering to the floor but stop half way. As you are doing this movement back, keep in mind to engage your core by drawing your belly button towards your spine. From here, take a breath in and return to your starting position. Repeat this about 10 - 12 times focusing on your breath and engaging that core!
If you feel this move is a bit to easy for you, this move can be easily intensified by adding some minor adjustments. You can start with one leg off the ground pointing up but keeping both knees aligned with one another, both legs off the ground either in a bent position at first or pointing to the corner of the ceiling, holding light weights in your hands, and much more:)!
What a great move that can be done at all levels and anywhere you want! Although, if this does not feel good to you and you are in pain, do not keep doing it. Always honor your body so when you body is in pain this may not be the move for you. Also, please use a comfy mat as well as this will help with the comfort of the movement. And most importantly, use your breath and engage your core! These will help throughout this move as a beginner and when you modify it as well.
Well, give this a try and fit it to your level! The benefits of this stretch will benefit you in pole dancing!
Have a great Tuesday:)!!
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