Rollpilates
Faculty of Sports Studies Masaryk University
Mgr. Renáta Vychodilová; PaedDr. Hana Vrtělová; Mgr. Alena Pokorná, Ph.D.

Spine Stretch

Setup	sit tall on the roller, the legs stretched, the feet flexed and the arms straight out toward the feet, the spine and pelvis in neutral position (photo 1)
Action	breathe in and lengthen the spine, breathe out and roll forward vertebra by vertebra (photo 2); breathe in and roll back up vertebra by vertebra
Modification	VP – lie on the mat, the feet flexed, the arms stretched to the ceiling and holding the roller (photo 3); roll up gradually (photo 4) and fluently as far as you sit (photo 5); continue rolling forward (photo 6) and roll back vertebra by vertebra to the mat
Precision Points	do NOT slump the pelvis, rolling starts in the neck spine, reach forward "up and over a big ball", roll your shoulder blades away from your ears
Purposes	back muscle stretching, and stretches the back part in the legs, if the feet are flexed

photo 1
sit tall on the roller, the legs stretched, the feet flexed and the arms straight out toward the feet, the spine and pelvis in neutral position

photo 2
breathe in and lengthen the spine, breathe out and roll forward vertebra by vertebra

photo 3
lie on the mat, the feet flexed, the arms stretched to the ceiling and holding the roller

photo 4
Roll up gradually

photo 5
and fluently as far as you sit

photo 6
continue rolling forward

Mgr. Renáta Vychodilová |
PaedDr. Hana Vrtělová, Mgr. Alena Pokorná, Ph.D. |
CUS, Fakulta sportovních studií Masarykovy univerzity |
Návrat na úvodní stránku webu, přístupnost |

| Technická spolupráce:
| Servisní středisko pro e-learning na MU
| Fakulta informatiky Masarykovy univerzity, 2016

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