As we age, it’s common for our bodies to become less mobile or strong than they once were. This is normal, but it can also limit your ability to move about in your daily life and cause pain and stiffness. Your back is especially susceptible to wear and tear over time, so it’s important to look after it.
A Pilates instructor, Bondi Risesays there’s one exercise he recommends to maintain spinal mobility as you age: the Pilates roll down.
“The key is to do this slowly,” Anderson says.
How to do the Pilates roll down
The Pilates Roll Down is a standing movement that requires no equipment.
- Stand with your feet hip-width apart, knees slightly bent, and arms relaxed at your sides.
- Inhale deeply and gently draw your navel in toward your spine, engaging your core.
- As you exhale, tuck your chin in towards your chest and curl forward, relaxing your head, neck, shoulders and arms. Focus on gradually bending your spine, one vertebra at a time, from the top to the bottom.
- Move your hands as close to the floor as your flexibility allows. Don’t force them.
- Once you reach the bottom, bend forward and take a few deep breaths.
- Engage your core muscles again and slowly raise your body upward, eventually lifting your head.
Anderson recommends repeating this move two to three times and adding it to your daily exercise routine, such as every morning or lunch break.
Benefits of the Pilates Roll Down
This exercise helps stretch the spinal muscles and improves flexibility and range of motion.
It’s also especially satisfying for those who struggle with back stiffness: “This move helps increase flexibility and mobility and wake up the spine,” says Anderson.
For more ways to look after your back, try these 4 yoga moves recommended by a yoga teacher to improve back flexibility.
