In an era where desk jobs often replace active play, a leading fitness expert has revealed a simple two-minute exercise that acts as a daily 'reset' for your spine. Certified Pilates instructor and founder of the East of Eden studio, Abby McLachlan, champions the Pilates roll down as an accessible way to combat stiffness and improve overall mobility for people of all ages.
How To Perform The Daily Spine Reset
McLachlan outlines a straightforward technique for the exercise. Begin by standing upright with your feet positioned hip-width apart. The movement starts with the head, as you slowly articulate your spine forward, allowing your arms to hang loosely. Continue this controlled motion until your spine is fully flexed, bending your knees if needed to let your fingers touch the floor. To complete one repetition, slowly reverse the movement to return to the starting position.
She emphasises several key tips for proper form: ensure even pressure across your feet throughout, keep knees soft to avoid hyper-extension, and think about bringing your ribs in and down. Engaging in lateral breathing—inhaling through the nose to expand the ribs and exhaling to engage the core—is also crucial. "When you start to articulate, start with the cervical spine [the neck region] first and aim to move one vertebrae at a time," McLachlan advises.
Why This Simple Move Is So Powerful
This exercise is not a new trend but part of the original 34 mat-based exercises developed by Pilates founder Joseph Pilates. "These days, the roll down element of the exercise is often taught at the start or finish of a class as it's a great reset for the spine," McLachlan explains.
The benefits are extensive. The roll down is an excellent exercise for training spinal flexion and improving overall mobility. It uses the abdominals to control the movement, which can help alleviate back and neck tension. Furthermore, it's a powerful tool for enhancing posture and alignment. As a teacher, McLachlan notes that you can learn a lot about how someone moves by watching them perform a roll down.
Integrating Pilates Into Your Daily Routine
The beauty of this exercise lies in its accessibility; it requires no equipment and can be done at your desk or while watching television. For a daily practice, McLachlan suggests that 'three reps is perfect'.
But what are the wider effects of a daily Pilates habit? According to McLachlan, consistent practice can significantly improve posture, core strength, and stability, while also granting a greater degree of mobility and flexibility. The focus on breathing can establish better breathing patterns for life, helping to reduce stress and improve sleep.
She recommends blending Pilates with other forms of exercise like walking or weight training for a well-rounded plan. "Moving your body daily in a way that doesn't create stress is only ever a good thing for your body and mind," McLachlan adds. Even on rest days, gentle movements like the roll down, spinal rotations, and side bends are encouraged to maintain mobility without strain.
