Ah yes, the rollup.
Such a simple exercise but can be such a challenge for so many people.
There are many benefits that the rollup very important exercise to master for the function of your body and the health of your spine.
Every day, we bend forward, whether it’s to pick something up from the ground, roll out of bed in the morning or even something as simple as leaning over the basin to brush your teeth.
This is called spine flexion.
Developing flexibility, mobility and strength to do this movement effectively without undue stress on your spine will contribute to the long term health of your spine and prevent potential injuries.
Why is the rollup so difficult to master? And why can you do it one day and the next struggle?
Here are three essential elements needed to master the rollup and also to master spine flexion.
Flexibility
To master the rollup, flexibility in the back of the legs (hamstring muscles), the front of the hips (hip flexor muscles) and also the spine muscles is required.
The amount of flexibility in these muscles on any given day will depend on a few factors.
Doing a lot of activity, or not doing any activity, or not drinking enough water or just not stretching will impact muscle tightness.
Gaining enough flexibility to be capable of the rollup takes time and patience and a structured flexibility program. Many people get frustrated with what appears to be a lack of progress.
But doing a few random stretches every now and then isn’t going to change your flexibility long term.
There are other pilates exercises that work specifically on flexibility, and it would be helpful to do these before working on the technique of the rollup.
Spine and Hip Mobility
Mobility refers to the joints and is different from muscle flexibility.
Spine and hip mobility are essential when doing the rollup.
A tight lower back and hips (they usually go together), will limit the ability to “flex” and curl the spine and pelvis.
This results in a “clunk” of the spine when you’re rolling down and a stiffness in the body when attempting to rollup.
This stiffness prevents a fluid flowing movement with many people then rocking or straining to rollup, which is counter productive to the essence of this exercise.
A few cat stretches and leg circles would be beneficial on a daily basis so when you go to do the rollup, you arrive with as much mobility as your body has at this point in time.
Abdominal and Hip Flexor Strength
This is pretty obvious as it’s the abdominal muscles, along with the deep hip flexor muscles that drive this movement.
But it’s not just about strength, it’s also about the ability to use the abdominal muscles correctly and effectively with your breath.
And to use the deep hip flexor muscles that attach to the spine and not “grip” in the front of the hips.
When used correctly, the abdominal muscles draw in deeply and without too much tension, so the spine gets placed on the mat with fluidity and softness.
Understanding how to use the hip flexor muscles correctly will revolutionise the movement capability you experience in daily activities.
The reward for mastering the rollup is incredibly valuable and well worth the effort.
Perfecting the rollup requires learning the technique of the movement as well as committing to regular flexibility, mobility and abdominal strength with other pilates exercises.
Every person’s posture is unique and it’s just a fact that some postural profiles will struggle more with the rollup than others.
So don’t get discouraged if this is you.
To quote Joseph himself…
“Practice your exercises diligently with the fixed and unalterable determination that you will permit nothing else to sway you from keeping faith with yourself”
Website by Confetti