Balanced Body The Contrology Cadillac Manual Del Usuario página 17

ROLLBACK
Set-Up: Rollback bar hooked to the top hooks
Repetitions: 3 to 5
Goals:
» Open and articulate the spine
» Strengthen the center
» Connect the arms and the back to the center
Precautions:
» Some back and shoulder injuries
Prerequisites:
» The Mat - Rollback
Starting Position:
» Sit facing the rollback bar. Legs are long and feet are flexed
against the pole
» Sit tall and reach for the rollback bar
Instructions
» Start from the center and roll back on to the mat, placing one
vertebra at a time.
» As you lie flat, open the chest and the shoulders and
reconnect the shoulders to the back.
» Keeping the shoulders connected to the back, lift the arms
slightly and slowly roll up, lifting one vertebra at a time until
you're in the starting position.
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