Roll Up on the C-Shaper
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When you do the Roll Up on the Mat do you find that your legs lift up? Are you skipping through your lower back? Do you feel like you lose connection to your center as you come up or go down? I know I did. I had the strength to get up but then I would come over my legs and feel like everything just "let go." Then I discovered doing the Roll Up in the C-shaper. This totally changed the shape of my spine. I realized I was sinking too much into my flexibility. For those who are tight, they will feel where they skip or "pop" off their back.
Round your spine forward without pulling your arms off your back.
Lay in the C-shaper with your knees and feet together and your feet pressing down, and energetically pulling back on your mat. Your spine should feel like it is taking up space on the C-shaper. Stretch your lower back along the C-shaper and reach it towards your heels and then pull your low ribs into the C-shaper and your upper back up the C-shaper. You want to feel as much length and strength in the front of your body and along the back your body! Feel the back of your legs hug tight together and allow your lower abdominals to connect.
Reach your arms forward as you pull them on your back and roll up and over yourself. You will feel like you are "peeling" off the C-shaper but you don't want to feel like you are sinking to come up or falling into yourself to go down. Round forward as much as you can, still grounded through your legs, and pull back into your center. And, then feeling your center pull you back round back down into the C-shaper. Repeat this 3-5 times. Remember you are rounding your spine forward not pulling your arms so much you come up! Leave your shoulders on your back!
Be sure to check out more of my C-Shaper workout videos. I want to help you continue your C-Shaper Pilates training!
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