- 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!
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.
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
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
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
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! 🙂
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