STOTT PILATES Newsletter March 2009

Exercise of the Month: Half Roll Back

Targets arms & abs


  1. Begin seated on the Mat, tall and lengthened, ensuring your feet are hip-distance apart. Keep knees bent, the Flex-Band® exerciser wrapped around the balls of your feet and your hands holding the ends of the band.


INHALE to prepare, then:

  1. EXHALE Curve your spine and roll back as far as possible while keeping feet on the Mat. Use the Flex-Band exerciser for support.
  2. INHALE Return to starting position.

Complete 5-8 repetitions.

Once in the Half Roll Back position, flex and extend your elbows three times before returning to the starting position.

This exercise is excerpted from the EasyStart Exercise Poster included FREE in Flex-Band Two Pack.

Remember to start your workout with a warm-up routine. Go to


CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.
If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind so the creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.

Any liability, loss or damage in conjunction with any use of this program, including but not limited to any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.