How to Initiate a Roll-Down – Part 3 of 3

Sydney Video Training 6 Comments


Today we’re going to put every­thing we’ve learned so far together and you’ll see exactly how to initiate a roll-down correctly and safely.

I’m excited to share it with you because now you’ll have what you need for a successful roll-down every time.

Why does all this careful focus on the roll-down matter, you ask?

The roll-down, and the roll-up, are central Pilates movements that make all the difference between getting amazing results from your Pilates sessions or getting very little at all, or even causing trouble for your body when done wrong.

In fact, getting the roll-down wrong is one of the biggest reasons many people don’t see the remarkable results they could be getting.

When you get the roll-down right, the sky’s the limit for the benefits you can get from your Pilates practice.

The movements in a roll-down are the foundation of so many other exercises, so when you perfect your roll-down, you’ll find yourself applying the same concepts to many other movements.

I really encourage you to give this a try and practice it till you get a good feel for the movement.

Taking the time to sense the movement of your sacrum and pelvic bones at the very beginning of your roll-down will set your spine up to easily follow your pelvis and allow you to work far more deeply in your body.

For reference, you can find the first two videos in the series here:

How to Do the Ultimate Pilates Roll-Down — Part 1 of 3

How to Do the Ultimate Pilates Roll-Down — Part 2 of 3

And if, while studying these videos, you find that something isn’t working, or you have a question that I didn’t cover in this series, please let me know in the comments below.

I look forward to hearing about your results!

See you in the studio,

About the Author


Hi, I'm Sydney and I'm a Restorative Movement Specialist here at Pilates Tonic. My goal is to empower you with tools to connect and live in your body in new and better ways. I'm a passionate advocate for wellness through optimally aligned movement and I look forward to designing a customized alignment and movement program just for you! If you want to find out more, just give me a call at 423.702.5233, or email me at See you in the studio!

Comments 6

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  1. I love this series but I was wondering if you could clarify the breathing on the 3rd part of the series. Is it inhale – get that lift with the pelvis rocking forward just in the breathing action (so not a major move) and on the exhale, the hips bones move back as it helps you engage your abdominals. Curious if you could marry the wave/breathe with the move on part 3. Thanks so much!

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      Hi Rachel! You are spot on to think of marrying the breath and movement from the first two videos. On the inhale your sacrum secretly starts the movement while your hip bones remain still. The sacral movement that happens is not visible to the eye. Then, on the exhale, your hip bones follow your sacrum for your Roll Down. Great question. Thank you!

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