Band Roll Back
Intermediate (4/10)Pilates Band
Position: SeatedEnergy: 4/10~60s
Cueing
Seated, band around feet holding ends; exhale roll back bone by bone; inhale return; band provides feedback.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Secondary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Regressions
Partial roll; knees bent; loose band.
Progressions
Full roll; slow articulation; tighter band.
Common Errors
Neck strain; collapsing chest; loss of pelvic control.
Contraindications
- Lumbar Disc Hernia
