Pilates exercises explained
Roll Over Reverse
With the Pilates exercise "Roll Over Reverse" we perform like the "Roll Over" perform a roll-up movement starting from the coccyx to the thoracic spine, but have a different leg choreography.
This exercise stretches the posterior fascia chain and strengthens the abdominal, hip and back muscles.
The exercise "Roll Over Prep" prepares us for the "Roll Over Reverse".
Exercise description
In the supine position, bring the legs into table top. Then straighten the legs and during exhalation let them sink closed in external rotation from the hip joint towards the mat.
With an inhalation, bring the legs shoulder-width apart into a vertical position and continue with an exhalation to release the spine from the mat, vertebra by vertebra, until the legs are stretched across the body in a slight straddle. Feet are in the flex position.
With an inhalation, stretch the feet into the point position and bring them together.
Exhaling roll the spine again, then stretch the legs vertically towards the ceiling. Here, lower them again in external rotation from the hip joint toward the mat and start again. The hands may help slightly.
Repeat the exercise 3 to 5 times.
Pro Tip From Maria
If the shoulders come off the mat and the neck stiffens, push the arms toward the pelvis and gently press into the floor with the hands. This supports the initial impulse to lift the pelvis off the mat. A cushion under the pelvis can also support the rolling up of the pelvis.
Complaints with the thyroid gland can lead to a feeling of tightness in the throat. This is usually not a cause for concern, but should be clarified with your trusted doctor.
If you can still lift your head off the mat in the final position, this is a sign that the alignment is correct.
Video with the brief explanation of the Pilates exercise Roll Over.
The Roll Over Reverse works the same, just with the leg coordination reversed.
Most common errors
The exercise is performed with momentum.
Neck or head presses into the mat.
Weight on the neck.
The legs are straddled too much above the body.
Assistance
What can you do if the exercise is too difficult?
Roll Over Prep introduce for preparation.
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Hello, what interests me about all this: Is there any evidence that reversing the lumbar lordosis to kyphosis (As in the great arch of the back) is safe or beneficial to health? How far should one stretch the lumbar lordosis?
Hello Aniela, it has been proven that a gentle resolution of the lumbar lordosis relieves it. But we are not necessarily talking about kyphosis in the LSW.
The extent to which this should or can be resolved must be considered individually. If there is a pathology, i.e. a clinical picture, or if pain occurs, this should be clarified with a specialist in any case.
lg Maria