Balanced Body Allegro Reformer Manual De Instrucciones página 29

ROLLBACK, LEVEL 1
10 reps
Springs: 1 – 2
Bar: None
Loops: Short
FOCUS
» Breath - exhale roll down/inhale roll up or inhale down/exhale
up
» Spinal flexibility
» Abdominal strength
» Shoulders down
» Neck long
» Soft hip flexors
PRECAUTIONS
Back injuries, neck injuries, hip flexor injuries. Be cautious with
osteoporosis
PREREQUISITES
Comfortable in spinal flexion
STARTING POSITION
Seated facing ropes, knees bent, loops in hands with arms
straight and elbows soft
Standard Exercise
Hold loops with arms straight, roll down, curving back and staying
lifted, roll back up maintaining slight flexion in spine
Oblique Variation
Rotate knees to one side and torso to the other, roll down, switch
rotation and roll up
Arm work Variations
Roll back and with low back on carriage add bicep curls or deltoid
lifts for 3 reps, roll up
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