Pilates-roll and won the primary degree fixed

Note the scroll, each section of the spine (apart from cervical bone) should contact the ground.

If you board straight back to scroll. The secret is always looking into his navel.

Back to maintain the "C" shaped, curved, like a curled up like the Hedgehog.

This action can be effective massage your spine, usually after hours is often wanted to find someone to carry your pressing back?

"Fixed" to pull roller is better than massage chairs?

1. sit on the mat on the back, knees slightly open buckling mission, cling to the lower leg.

After the body, in the busy tail keel rear balance. Chin arrived into the chest, head into the knee, back into "C" shaped, curved in the abdominal contraction, eyes into the stomach, let your body into a ball.

2, suction and rolled back.

When you want to keep the inspiration, the ball of the foot closer to the butt, Chin arrived into the chest.

3. scroll to the to the shoulder after touchdown point of view.

Breathe at the same time, the forward scrolling back to the ready position. Do not touch the feet of the ground.

(Practice editing: what Chris)