Roll Down with Roll Back Bar on the Cadillac
Roll Down with the Roll Back Bar on the Pilates Cadillac or Tower can also be called Roll Back. Roll Down with the Roll Back Bar has several variations you can do as you begin to gain length and strength in this exercise. It’s a great way to start a session and see how your body is connecting and moving. It’s also a great way to get ready for other Cadillac and Tower Exercises. Roll Down is a great exercise to practice if Roll Up on the Mat is a struggle for you. Use it to help you find the connections through the tightest part of your back.
Keep your hips in the same place as you round back and as you round up.
Sit facing the Roll Back Bar and place on foot up against each vertical pole. Start with slightly bent knees and press your heels and the balls of your feet onto the poles. Hold the Roll Back Bar as wide as you can and wrap your thumb around the bar. Sitting tall with your shoulders over your hips, shoulders on your back and wide.
Reaching into your poles round back without pressing the knees down. Allow the knees to straighten as needed. They’ll actually do this on their own so all you have to focus on is your reach into your feet and pulling your waist back. Try to roll all the way down and then round your spine up and allow your knees to bend when ready. Stop when your shoulders are back over your hips and sit tall. Repeat.
If going well add the Rowing or Pulses option on.
Rowing: Round halfway up or halfway back. Pull your elbows wide to the side and then staying in the round shape reach the arms forward. Repeat.
Pulses: Round to the tight part in your Roll Up and do “pulses” which will feel like a “crunch” as your resist the spring 10x.
Side Stretch: Round all the way back and slide one leg across the mat and reach your arm up and overhead. One hand holding the bar and keeping the sides as long as possible. Return your leg back to its pole, wrap your arm around your waist and roll back up. Repeat on the other side.