Pilates Roll up on a chair

Sitting on a chair, with your feet on the floor, legs parallel and knees hip distance apart. Lift both arms upwards in front of you in line with your shoulders. Inhale to prepare, and exhale rolling off your sitting bones to curve your lower spine tilting the pelvis backwards. Inhale as you roll forwards back onto your sitting bones lengthening your lower spine to find a neutral pelvis again.