How to master…
The Pilates Roll Up
The Roll Up is a Pilates exercise that is often used as it’s a great
transition exercise. However, have you noticed that clients can
either perform this exercise with ease or they really struggle with
it? What is it that determines the ability of some participants to
achieve this complex exercise?
Types of clients you may have….
Client type 1 – Strong abdominals and weak hip flexors
When the abdominals are strong and the hip flexors are weak the abdominal curl phase of the Roll Up can only be completed
and it does not matter whether the legs are extended or straight, the client will find it extremely difficult to attempt to curl
through the rest of the spine to able to perform a Roll Up. When the knees are bent on this type of client the abdominal curl
phase can be compromised further because the pelvis has the freedom to gain a posterior tilt with the contraction of the rectus
abdominals acting on the pelvis and thorax. This will result in the thorax not being able to leave the floor as much. It’s like doing
an abdominal curl upside down on a slide.
Client type 2 – weak abdominals and strong hip flexors
If the abdominals are weak and the hip flexors are strong then the pelvis will tilt anteriorly, hyper-extending the back. This
means these types of clients are able to perform the roll up with the hip flexors instead of the abs and the back in
hyperextension. Furthermore, in trying to roll up the client ends up requiring more extension through the leg, or more pressure
added from the teacher holding the client’s feet down. The client may even utilise momentum by using the arms to be brought
up over the head quickly. Yes, the client can complete the Roll Up like this but only to the point of compromising the safety of
the lumbar spine in hyper extension and causing strain and stress.
So what is the answer bent or straight legs?
For the lordotic client with short hip flexors, the knees should be bent a little in order
to help tilt the pelvis back to passively flex the hips e.g. place a rolled blanket under
knees in the supine position. It is advisable that these lordotic clients just perform the
curl up phase of the roll up to begin with and slowly increase the range of motion
through the curl up phase whilst looking to lengthen the hip flexors. Adding a Pilates
wedge, pillow or mini ball behind the client to lift the head and shoulders from the mat
will assist the client so that they can work within a smaller range of motion the size of
the wedge or pillow behind can be decreased.
Teaching tip - If your client is always struggling to perform in each class this can be
very demotivating and they eventually lose faith and give up. Assisting clients can help
them feel inclusive within a group and attain a sense of personal achievement, which
in the long term will help them make a regular commitment to their practise.
If you are interested in becoming a Pilates teacher see our Pilates qualifications
or call us on 01329 829444 to take the next step in your career.
For more tips, news articles and information visit our Pilates News & Views.