Number three on the 34 traditional pilates mat exercise workout developed by Joseph Pilates is The Rollover.
This exercise follows The Rollup which prepares your body for the more dynamic movement of the Rollover.
The full name of this exercise is The Rollover with Legs Spread (Both Ways).
All the pilates mat exercises work on developing spine strength and flexibility and abdominal strength.
But each exercise does this in a unique way and then each adds different aspects of strength and movement capability.
The rollover appears to be like the rollup but it’s more dynamic and requires arm and leg strength and control.
Leg strength & hip mobility
The clue about how the rollover develops leg strength and hip mobility is in its name…legs spread both ways.
The leg strength was described by Joseph as “tensed, knees locked”.
Essentially that translates to using the muscles around the knees to keep the legs straight. If you bend the knees in the rollover…well, it’s just not going to happen.
When the legs are strong and straight, it makes them “lighter” and easier to move them over head.
Hip mobility is developed as the legs move in a circle, as the spine is rolled up and down.
This can be one of the most challenging aspects of the rollover.
Developing control of the legs and hips as the spine is moving requires coordination and an understanding of the pilates principles of breath, control and precision.
Arm & Shoulder Strength
Although the rollover requires abdominal strength to roll the spine off the floor, the shoulders and arms are very much involved in the movement.
To perform the rollover, shoulders and arms need to be flat on the mat and positioned next to the body.
Just being able to hold this position requires a degree of shoulder strength and control with the back of the arms (tricep muscles) working to keep the arms straight and working.
“Press arms firmly on the mat” are the instructions from Joseph.
If you don’t do this, the head and shoulders lift off the mat and not only make it challenging to perform the rollover, but compress the spine rather then lengthen it.
Spine Control
The term spine articulation refers to the sequential movement of the vertebra.
In simpler terms, healthy function of the spine involves movement of all the joints that connect each vertebra to each other and also fluidity of the other passive structures…ligaments and tendons and fascia.
When a spine moves with articulation it looks fluid and soft…it moves like a snake.
When a spine moves without articulation, it looks stiff and clunky…it moves like a stick.
The rollover is designed for spine articulation with the rolldown component performed slowly moving from one vertebra to another.
This can be quite a challenge!
But committing to regular practice and learning how to control spine movement will pay dividends for the long term prevention of back pain.
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