{"id":7551,"date":"2017-10-20T10:10:46","date_gmt":"2017-10-20T08:10:46","guid":{"rendered":"https:\/\/www.athenstrainers.gr\/?p=7551"},"modified":"2017-10-20T10:10:46","modified_gmt":"2017-10-20T08:10:46","slug":"keep-mind-pilates-keep-body-tonedand-try-roll-overspine-roll","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/keep-mind-pilates-keep-body-tonedand-try-roll-overspine-roll\/","title":{"rendered":"Keep your mind on Pilates. Keep your body toned\u2026and try roll over\/spine roll"},"content":{"rendered":"<p>Let\u2019s start\u00a0our weekly program with an exercise that\u00a0engages<!--more-->\u00a0the PH (group of muscles), decompresses\u00a0and mobilizes\u00a0our spine, improves\u00a0flexibility and\u00a0stretches the\u00a0back side of the body. Its name: roll over \/ spine roll<\/p>\n<p>Starting position<br \/>\nLie on your back with your arms along your sides.\u00a0Keep your legs together and extended them straight up toward the ceiling at an\u00a080-degree\u00a0angle.<\/p>\n<p><img decoding=\"async\" class=\"wp-image-7548 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/ROLL-OVER-1-1.jpg\" alt=\"\" width=\"280\" height=\"155\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/ROLL-OVER-1-1.jpg 672w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/ROLL-OVER-1-1-300x166.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/ROLL-OVER-1-1-200x111.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/ROLL-OVER-1-1-400x221.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/ROLL-OVER-1-1-600x332.jpg 600w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/p>\n<p>Execution<br \/>\nInhale and during exhalation\u00a0draw your hips and legs over until they are parallel to the ground.\u00a0Inhale and flex your feet\u00a0, exhale and slowly lower your body keeping your legs close to it and return to starting position.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-7549\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/rollover001.jpg\" alt=\"\" width=\"1101\" height=\"204\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/rollover001.jpg 1101w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/rollover001-300x56.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/rollover001-768x142.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/rollover001-1024x190.jpg 1024w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/rollover001-200x37.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/rollover001-400x74.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/rollover001-600x111.jpg 600w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/10\/rollover001-800x148.jpg 800w\" sizes=\"(max-width: 1101px) 100vw, 1101px\" \/><\/p>\n<p>Cues<br \/>\n&#8211;\u00a0Chest boosted<br \/>\n&#8211;\u00a0PH in and up<br \/>\n&#8211;\u00a0Avoid using momentum\u00a0while lifting your legs<br \/>\n&#8211;\u00a0Control your move articulating your spine<br \/>\n&#8211;\u00a0At final position\u00a0legs are parallel to the ground<br \/>\n&#8211; Support your body weight on the shoulders (not the neck)<br \/>\n&#8211; Keep your feet flexed while returning to starting position<br \/>\n&#8211;\u00a0Elongate your arms<\/p>\n<p>&nbsp;<\/p>\n<p>Ioanna Tsaroucha, Pilates Instructor, AthensTrainers\u00ae Associate<\/p>\n<p><img decoding=\"async\" class=\"wp-image-5310 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-200x199.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha.jpg 235w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Let\u2019s start\u00a0our weekly program with an exercise that\u00a0engages<\/p>\n","protected":false},"author":1,"featured_media":7548,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[1118,12,80,22,899,1497],"class_list":["post-7551","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers-ultimates-pilates-system","tag-athenstrainers","tag-miniball","tag-pilates","tag-roll-over","tag-spine-roll"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Keep your mind on Pilates. 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