Set-up:
Sit on the short box with feet under the platform strap. Extend arms out to a T-shape. Maintain a tall spine before initiating the roll down.
Movement:
C-Curve: Slowly articulate the spine, coming into a C-curve position. Bring the arms forward, roughly parallel to the shoulders, and maintain the rounded spine.
Return: Slowly stack the spine, vertebra by vertebra, returning to sitting tall on the sit bones and opening arms out to a T-shape. Continue this in a controlled way.
Pulses:
Controlled pulses up and down (hands to heart or arms extended).
Arm Work:
Hold half-way and reach arms sideways and back in front of body.
Punches:
Add slow punch rotations for oblique activation.
2R, 1B
6th
Short box
Inhale to prepare, exhale to find c-curve.
Muscles Worked:
Erector spinae, rectus abdominis, obliques for spinal articulation and core control.
Deltoids and trapezius for arm stabilisation.
Muscles Mobilised:
Thoracic and lumbar spine through rolling and stacking
Shoulders through T-shape arm opening.
Option to add:
Ball.
PILAT3S ring.
Regression:
Reduce the depth of the C-Curve or drop dumbbells.
Arms: keep arms on hips or in front of the body to simplify the movement.
Ball:
Hold the ball in hands, pass it from one hand to the other as you roll down/up between parallel and T-shape positions.
Rotation with Ball, Ring, or Dumbbells:
Hold and add a small rotation of the torso when in the C-curve.
Overhead Arms:
Reach the ball, ring, or dumbbells overhead for extra shoulder mobility and core control, then return.