Pilates exercises explained
Full Roll Up
With the exercise "Full Roll Up" the entire spine is rolled up and down from the mat, vertebra by vertebra. This activates the anterior muscle and fascia chain, mobilizes the spine and strengthens the hip muscles in extension.
The exercise "Half Roll Back" optimally prepares you for this spinal articulation.
Exercise description
In the neutral supine position, legs extended, we raise our arms to the ceiling with an inhalation.
On the exhalation, let the arms move as in "Rip Cage Placement" sink.
Inhaling raise the arms back to the ceiling and then exhaling roll up vertebra by vertebra. Push the legs away from the body and try to keep the hip joint open. In the sitting position, we keep the weight on the ischial tuberosities and bend the upper body forward over an imaginary ball. The back forms a C curve. We feel a stretch in the posterior chain. The stretch can be deepened via inhalation.
Then with the exhalation roll again in this C curve vertebra by vertebra. Arms again as for "Rip Cage Placement" behind the head.
Repeat these exercises 4 to 6 times.
Frequently asked questions
Is it allowed to bend the legs a little?
The legs may be slightly bent.
However, you should only roll up as far as your spine will allow.
Pro Tip From Maria
A flat towel under the lumbar spine can support the roll-up movement especially in case of a strong hollow back.
It is also possible to support the rolling up by a gentle pressure of the palms against the thigh from the outside.
Video with the brief explanation of the Pilates exercise Full Roll Up
Most common errors
The arm guide is too tight. This makes the collarbones round, which restricts free breathing during movement.
Distance between shoulders and ears decreases. This leads to tension in the neck.
The legs lift off the floor. This can cause discomfort in the spine.
A segment of the spine is skipped. The quality of the exercise is lost as a result.
Exercise is performed too quickly.
Assistance
How can you support the training success?
Bend legs a little.
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