Hinge, don’t curl – safe ways to get down and up

The traditional Pilates Roll Down uses a rounded spine to lower and lift, but for anyone with osteoporosis, that forward flexion isn’t safe.

The good news? You can adapt it by keeping the spine long, hinging at the hips and using your core for support. This keeps the back protected while still building strength and control.

💡 Everyday link: Being able to safely lower towards the floor and get back up again is a skill we all need in daily life. Whether it’s picking something up, playing with children or reaching for the bottom cupboard, this adapted version trains your body for real-life movements while protecting your spine.

💜 Remember: it’s not about what you can’t do it’s about finding safe ways to keep moving.

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Hinge, dont curl