Rolling Stomach Massage with Roll Back Bar on the Cadillac

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  • September 18, 2022

Rolling Stomach Massage combines the fun of Rolling Like a Ball, the stretch of Short Spine Massage and it literally elevates your Shoulder Bridge.

Rolling-Stomach-Massage-with-Roll-Back-Bar-on-Cadillac-or-Tower-Online Pilates Classes
  • Difficulty: Intermediate/Advanced
  • Equipment Needed: Cadillac or Tower, Roll Back Bar (I love using the Contrology Cadillac.)
  • Reps: 3 in each direction
  • Warning: Not suitable for neck injuries.
  • Questions: Contact us here

Rolling Stomach Massage with Roll Back Bar on the Cadillac

Rolling Stomach Massage on the Pilates Cadillac or Tower is probably the most fun of all the Stomach Massage exercises. Like Airplane, makes you feel like you’re flying. And it combines the fun of Rolling Like a Ball, the stretch of Short Spine Massage and literally elevates your Shoulder Bridge. If you’re wanting to practice the transition from High Bicycle to Shoulder Bridge on the Mat, the Rolling Stomach Massage will help you find your reach and seat! With two directions to go in, have fun practices both ways. Remember: the reach through your arms comes from your back.

Hug your heels close to your seat to fire up your hamstrings and seat.

Laying on your back with your head towards the end where the Roll Back Bar is, reach your arms straight and into the vertical poles. Then, once you have your distance set, grab the Roll Back Bar and place your legs over the top. Keeping your legs parallel and together, hug your heels close to your seat so you do not lose the bar. This will also help you fire up your hamstrings and your seat. Before you begin, double check your upper abs are connected and that there is space between your neck and the mat.

Bring your knees into your chest as you reach your arms strong into the poles. Lift your hips up over your shoulders and then lift your knees up to the sky, continue to hug your heels towards your seat as you stretch the top of your thighs away from your chest and float down to the mat. Then, articulate your spine on the mat and repeat 2x. If that goes well, reverse. Press your feet into the mat and lift your hips up. Then, from your center float up until your knees are over your hips and shoulders without resting on your neck. Maintain a lift in your hips as you pull your knees to your chest and then roll down and repeat 2x.


Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers
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6 comments

  1. This video really helped to consolidate new learning for me. I began this exercise yesterday and felt an immense sense of satisfaction at being able to get up on to my shoulders and extend my legs up. Bringing them down without articulating my spine was rather less successful but what I love about this is that I can feel that I will get this. Oh and the pain in my arms, sides and stomach is so good.

    1. Yass!!! I love this! Yes, it is easer to roll down then its to float through the air. BUT if you get your seat working for you I know you’ll get what you’re looking for. AND it will help your SHoulder Roll down and Airplane! Do make sure that you are working your arms from you mid/upper back and not your biceps or upper traps. You’ll have way more strength! Thanks for watching and sharing! xx~LL

  2. I did this for the first time today at the studio I go to and my instructor called it by the other name (collidous?) and it absolutely made short spine better when I did that afterwards!

    Thanks for posting this! It is very helpful!
    Amie

    1. Amie! yay! I have heard it called Colitis before haha. There are also a few other versions some called Colitis 1 or 2 haha. It so makes Shortspine more juicy and strong I agree! Thanks for watching and if you have any questions let me know xx~LL

  3. I just tried this one for the first time, I love it but it might be a bit beyond me. I felt a bit of weight on my neck & just wondering if my spring needs to be heavier to support me? My RDB springs are super light. What do you have on yours? Thanks! 🙂

    1. hey Elly, it sounds like you rolled up to high. Or, you might have been pulling if the springs were too light. I’d need to know more about what equipment you’re using. Most people who are using the yellow springs short or long that is too light. Ideally heavier springs so you have support to move through the exercise. When you do rolling like a ball can you balance on your shoulders for 2 seconds? If you’re an OPC member I’m happy to look at you doing the exercise to provide more support. xx~LL

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pop up summer tour | online pilates classes

SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

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Online Mat & Reformer Pilates Class Descriptions:

Yes, we are focusing on Horseback in this week's workout. But, we are also giving a celebration to all of us who might be back in our Pilates saddle again. Or, maybe you've been in the Saddle but stuck in the mud. This week's workout it's designed to be a positive play time with an exercise many of us avoid and one that we may never get. But, hey, it's always fun to be out where a friend is a friend - get it? If you know the song you do!

Mat: Theraband and light weights
Reformer: no props needed

See ya in class,
xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, Theraband, light weights and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

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    Online Mat & Reformer Pilates Class Descriptions:

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    Mat: magic circle for the warm up. If you don't have a circle a ball and a theraband.
    Reformer: no prop needed but can use a theraband or circle for short box

    See ya in class,
    xx-LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, magic circle, a ball, a theraband and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, a theraband or circle for short box and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

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    Online Mat & Reformer Pilates Class Descriptions:

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    No props needed.

    See ya in class,
    xx-LL 💋

      MAT EQUIPMENT NEEDED: Your awesome self and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

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      Online Mat & Reformer Pilates Class Descriptions:

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      No props needed.

      See ya in class,

      xx~LL 💋

      MAT EQUIPMENT NEEDED: Your awesome self and a mat!

      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.

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      Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

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      Mat class: Magic Circle and squishy ball

      See you in class,

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      Props:
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      *A thicker pole or roll down bar size might feel nice, but no worries you’ll find your connections no matter what you have on hand!
      Mat: a pole
      Reformer: No props needed
      Cadillac: No props needed

      See ya in class,
      xx-LL 💋

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      Online Mat & Reformer Pilates Class Descriptions:

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      >> Wondering what mat I’m using? You can find out more here.

      REFORMER EQUIPMENT NEEDED: Your awesome self, short box and a reformer!

      >> Wondering what reformer I’m using? You can find out more here.