Matwork is at the heart of Pilates, and today, on Movement Monday, we’re taking a closer look at one of the most well-known and fundamental exercises, the Roll-Up. This movement, though seemingly simple, is an integrated exercise requiring strength, mobility, and control.
Breaking Down the Pilates Roll-Up
Traditionally, the Roll-Up begins from a supine position, where you articulate through the spine to lift up and over the legs before rolling back down. This articulation is key, each vertebra should move sequentially, creating a smooth, controlled motion rather than a sudden ‘speed bump’ effect. The movement challenges not only spinal articulation but also breath control and core integration.
What makes the Roll-Up an integrated movement is how both deep stabilising muscles and superficial muscles must work together. The core supports the spine while the larger, more global muscles of the abdominals help facilitate the movement.
Progressions and Adaptations
While the full Roll-Up is a fantastic test of spinal mobility and core strength, it’s not always accessible for beginners or those with limited flexibility or strength. For foundation-level classes, a great starting point is performing the movement from a seated position and rolling backward. This allows clients to explore their range of movement while maintaining control, gradually building strength before attempting the full Roll-Up.
Another way to modify the movement is by focusing on the eccentric phase, the controlled roll-down, which tends to be easier than lifting up against gravity. Slowing this phase down not only improves control but also increases core engagement, as the abdominals must work eccentrically to resist the pull of gravity.
Pilates Breath and Control
Breath plays a crucial role in this exercise. A well-timed exhale can aid spinal flexion, particularly when lifting away from the floor. The general breath pattern for the Roll-Up follows this structure:
Inhale to prepare.
Exhale as you lift off the mat, initiating movement when the shoulder blades begin to leave the floor.
Inhale at the top before moving into forward flexion.
Exhale to articulate back down with control.
Slower movements require more breath control. Rushing through the Roll-Up often leads to a loss of fluidity and compensation patterns such as jerking up or using momentum rather than strength.
Taking It to the Pilates Apparatus
While the Roll-Up is an essential matwork exercise, we see its influence across Pilates apparatus work. The Roll-Down Bar on the Cadillac provides a supported variation of the movement, helping to guide the articulation of the spine. Similarly, this movement lays the foundation for more advanced exercises such as the Rollover, Corkscrew, and Jackknife.
For those with spinal issues, particularly disc prolapses, caution is needed with the Roll-Up as it involves loaded spinal flexion. In such cases, performing the movement with assistance from the springs on the Cadillac or Reformer can provide the necessary support.
Final Thoughts
The Roll-Up is a deceptively challenging movement, requiring coordination, breath control, and core integration. Whether working with beginners or advanced clients, the key is to focus on spinal articulation and control rather than momentum. It’s a movement that connects to so many other Pilates exercises, making it a fundamental building block in any Pilates practice.
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