Pilates Exercise of the Month: The Roll Over
Aim
To work the abdominals and achieve segmental control of the spine and to stretch the back
Starting Position
Lie supine in the relaxation position with the knees bent. Inhale to prepare. As you exhale, engage the core abdominals and lift one leg up at a time until the legs are bent at 90 degrees above the hips. Straighten the legs as much as possible ensuring that the knees stay directly above the hips. Arms are down by the side of the body.
Action
Inhale - To prepare
Exhale - Engage the core abdominals and tilt the pelvis, lifting the tailbone, sacrum and lumbar spine off the floor. Continue peeling the spine off the floor, aiming to get the legs behind the head with the feet on the floor. The body is resting on the thoracic vertebrae NOT the cervical spine
Inhale - To prepare
Exhale - Slowly reverse the movement to return back to the starting position. Use the hands to act as a brake by lightly pressing the palms into the floor.
Target Muscles
Core abdominals, spinal flexors, neck flexors, hamstrings, hip flexors
Watchpoints
· As you come back to the starting position on the returning phase of the movement, ensure that the head stays on the floor
· Try to keep shoulders away from the ears
· Try to move sequentially, one vertebra at a time throughout the movement
· Keep the core engaged, particularly on the returning phase where more abdominal work is required
· If the hamstrings or lower back muscles are tight, then bend the legs as much as is necessary
· The feet may not touch the floor, depending upon flexibility
· On the returning phase of the movement, the closer the legs are to the body, the easier the abdominal work so to increase abdominal workload, lift the legs away from the body before attempting the descent
Contra Indictions
This exercise may be unsuitable for neck and certain disc related back problems and osteoporosis
This exercise works the core abdominals whilst maintaining lumbar and scapula stability
To work the abdominals and practice working in external rotation
This exercise strengthens the gluteal muscles and the external rotators of the leg so requires good turnout
To strengthen the obliques and the upper body whilst maintaining scapula and pelvic stability. An extremely challenging exercise.
This exercise strengthens the hamstrings and gluteal muscles whilst challenging core and scapula stability
To work the oblique abdominals, whilst maintaining length in the waist
To work the upper body whilst maintaining core stability
To strengthen the abductors, adductors and hamstrings whilst maintaining a neutral lumbar spine
This is a preparatory exercise for the full front rowing series
To challenge the upper body; maintain scapula and pelvic stability. Challenges co-ordination and balance
This exercise strengthens the mid back muscles and scapula stabilizers, assisting good posture.
To strengthen the inner and outer thighs whilst maintaining a neutral spine
To work the core abdominals whilst maintaining lumbar and scapula stability
To strengthen the side of the torso and shoulders in this side plank position
To work the oblique and core abdominals, whilst maintaining pelvic stability
To maintain a strong bridge position with a neutral pelvis and also maintain an equal height in the pelvis, whilst moving the legs.
To work the deep and superficial abdominals, maintain scapula and pelvic stability and challenge co-ordination
To work the abdominals and achieve segmental control of the spine and to stretch the back
This is one of Joseph Pilates original 34 exercises from his classic repetoire. It works the abdominals, whilst stretching the spine and hamstrings and chest.
