Pilates exercises explained
Teaser Roll Up
The Pilates exercise "Teaser Roll Up" starts in the supine position, legs and arms extended away from the body. This starting position makes the teaser as such a bit more challenging, as we are allowed to bring arms and legs from lying on the floor, into the teaser position and then roll back down in a controlled manner.
All exercises in which a rolling and unrolling movement is required, especially the "Teaser Prep", prepare you for this variant of the teaser.
Exercise description
In the supine position, arms and legs are stretched away from the center of the body. Inhaling, arms lift and then, slightly offset, the legs. In the exhalation we continue to roll up into the teaser position.
We can also roll up completely on the inhale and then roll back down on the exhale.
We repeat this exercise 3 to 5 times maximum.
Frequently asked questions
Is it okay to go into the exercise with a little momentum?
Definitely: No - this could be at the expense of the intervertebral discs or facet joints and we do not gain more strength, but rather miss the control of the deep and also superficial trunk muscles.
Pro Tip From Maria
If you want to use the "Teaser Prep"If you have mastered the exercise well and are still struggling with the extension of your legs, keep them slightly bent for the time being. Muscular legs in particular are more difficult to keep extended.
When the legs are lightly pressed together, this activates the deep muscles.
Video with the brief explanation of the Pilates exercise Teaser Roll Up
Most common errors
Tearing when rolling up.
Hyperextension of the thoracic spine in the sitting position.
Too little articulation in the spine, i.e. especially when rolling up, some segments are skipped.
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