Answers (13)
2
This exercise has a tendency to overwork the muscles in front of the neck, but the most important thing to remember is that it is contraindicated for those with osteoporosis. Rolling up and down the spine puts pressure on the vertebral column and has been known to cause thoracic fractures in older adults.
2
Hmmm, I agree with Lara in that I've never heard this question before. It absolutely works the core muscles. I prefer to do it by lifting the hands up toward the ceiling on the inhale, then raising the head and rolling up on the exhale. It's not as hard on the neck as the neck pull which I prefer not to teach. When rolling down it is important, as Jill says, to pull the belly button to the back as you initiate the move. Once on the mat, I let them slowly roll their heads from side to side to release any tension on the neck.
I started Pilates at 250 pounds and could not even to one situp. I credit roll ups and roll downs as the one exercise that really increased my core strength enabling me to do situps with ease.
I started Pilates at 250 pounds and could not even to one situp. I credit roll ups and roll downs as the one exercise that really increased my core strength enabling me to do situps with ease.
2
I am a certified Pilates Instructor and I have not heard that either. You must teach proper technique, I do not use my neck nor do I instruct it that way.
Pilates takes a lot of talking!!! it is probably the most talked class I have ever taught.
I start from a sitting position knees bent and feet flat on floor. From there, I grasp the back of my thighs and round my back, inhaling and slowly lowering myself to the floor, vertebra by vertebra til I get to my shoulders and head to mat.
To come up, bent knees are modification, I reach above my head bringing arms forward so I can see my hands. Then reaching for my thighs, if I need to, slowly coming up using shoulders, abdominals and then coming up straightening my back and exhaling. Students who have done this a lot, can stretch out, toes pointing and rolling up and down, concentrating on the core muscles. A trick or techniques, is to pretend you are bolting your legs together. use the strength of the legs pushing against each other to bring you up, pointing the toes helps too.
I have never had anyone complain of neck injuries.
I will say this, many years ago, in the fitness field, this exercise was put on the "do not do list" along with the plow and many others. With the proper instructor, these are done in pilates, yoga and more as these certified instructors know the proper techiques and know how to do the modifications to avoid injuries.
i hope this helps!!! I have been teaching both yoga and pilates for 10 years and have students from teenagers to 75 years old in the same class.
Pilates takes a lot of talking!!! it is probably the most talked class I have ever taught.
I start from a sitting position knees bent and feet flat on floor. From there, I grasp the back of my thighs and round my back, inhaling and slowly lowering myself to the floor, vertebra by vertebra til I get to my shoulders and head to mat.
To come up, bent knees are modification, I reach above my head bringing arms forward so I can see my hands. Then reaching for my thighs, if I need to, slowly coming up using shoulders, abdominals and then coming up straightening my back and exhaling. Students who have done this a lot, can stretch out, toes pointing and rolling up and down, concentrating on the core muscles. A trick or techniques, is to pretend you are bolting your legs together. use the strength of the legs pushing against each other to bring you up, pointing the toes helps too.
I have never had anyone complain of neck injuries.
I will say this, many years ago, in the fitness field, this exercise was put on the "do not do list" along with the plow and many others. With the proper instructor, these are done in pilates, yoga and more as these certified instructors know the proper techiques and know how to do the modifications to avoid injuries.
i hope this helps!!! I have been teaching both yoga and pilates for 10 years and have students from teenagers to 75 years old in the same class.
2
Do you find this exercise has beginner clients 'hanging' onto their hip flexors rather than using the core itself? I think everyone is right here - it's an exercise that needs to be spoken through step by step in order to be performed correctly.
1
Hi Liz.
Hmmm...not a question I've ever heard before about roll up/roll down! I agree with Jill that roll up has a tendency to cause tension in neck muscles; but once a client understands the exercise, this shouldn't be a huge issue. It absolutely does work the core muscles!
As for roll down (with the roll down bar on the Cadillac/Tower), this one's a bit trickier. You really have to be "connected" to your core to get the full benefit. Think about pulling your abdominals back towards your spine as you roll down to accentuate the spinal articulation...and KEEP them pulled back/engaged as you roll back up. You'll definitely feel your core working!
Hmmm...not a question I've ever heard before about roll up/roll down! I agree with Jill that roll up has a tendency to cause tension in neck muscles; but once a client understands the exercise, this shouldn't be a huge issue. It absolutely does work the core muscles!
As for roll down (with the roll down bar on the Cadillac/Tower), this one's a bit trickier. You really have to be "connected" to your core to get the full benefit. Think about pulling your abdominals back towards your spine as you roll down to accentuate the spinal articulation...and KEEP them pulled back/engaged as you roll back up. You'll definitely feel your core working!
1
As a Pilates instructor as well, I concur with many above comments. Taught correctly, it is a great exercise for the appropriate client. I have many people practice the bottom half first curling up then start from the top working down and pausing before they lose their correct alignment from either direction.
1
I've never heard that before either.
However, I teach the STOTT Pilates approach to pilates and the rollup is a movement that is taught progressively.
It can be taught as a:
1. Half roll up with the knees in flexion.
2. Half roll up with the legs extended.
3. Full roll up with the legs flexed.
4. It can be performed with a dowel
5. It can be performed with a ball between the knees.
The point is to modify the movement according to the level of your class or individual client.
However, I teach the STOTT Pilates approach to pilates and the rollup is a movement that is taught progressively.
It can be taught as a:
1. Half roll up with the knees in flexion.
2. Half roll up with the legs extended.
3. Full roll up with the legs flexed.
4. It can be performed with a dowel
5. It can be performed with a ball between the knees.
The point is to modify the movement according to the level of your class or individual client.
1
It IS a good core exercise, but I recommend extending actively through the legs and heels as one comes up. I also recommend, as Marie Powers mentioned, to inhale as the arms come up toward the ceiling, and exhale as the arms drop towards the torso. It also helps to press your feet against a wall if you are having trouble coming up. Half roll-ups are the way to go if you find yourself "jerking" to come up all of the way. Scapula must be snug to the back and not lifting toward the ears. Pressing through the crown of the head (with chin tucked a bit) when one comes up, helps to NOT work the neck or shoulders too much. R Laney-Meers, Jackson, MS
0
...to activate the deep core muscles( local stabilizers) you have to place your spine in a neutral position! Then you have to challenge the spine moving arms and legs to change its position! As an example siting on a dome of a BOSU Keeping Spine Neutral and legs in inverted V position( V-Sit)..then start toe taping only. Thats CORE Stability!
0
I am also a Pilates certified instructor and agree with Annette. With the proper technique the neck muscles are not engaged and yes a lot of talking in Pilates.
I also agree withn Marie because I also had no core after my pregnancy. I was surprise to experience having no core because I could not get up at all, even though the baby and belly were gone. I had to really work with the roll-ups to re-develop my core. This also allow me to experience what other people go through when their core is weak and they need to develop the strenght. The post-pregnancy allow me to relate and connect to others in similar situation and walk them through with the proper technique and description.
I also agree withn Marie because I also had no core after my pregnancy. I was surprise to experience having no core because I could not get up at all, even though the baby and belly were gone. I had to really work with the roll-ups to re-develop my core. This also allow me to experience what other people go through when their core is weak and they need to develop the strenght. The post-pregnancy allow me to relate and connect to others in similar situation and walk them through with the proper technique and description.
0
I took me two years to do a roll-up after recovering from a serious injury!
I teach the roll down phase first when clients are very weak. The eccentric contraction builds up their strength, lessens frustration, unnecessary gripping and the potential for injury.
I tell them to bear the discomfort (not the same as pain!) in the front of the neck (which improves as they get stronger) but to stop if they feel they need it. I also ask clients to rest if/when they feel the work in the back of the neck, usually a compensatory strategy with muscles not relevant to the action coming in to help very weak anterior neck muscles. I find that these front of throat muscles are really important to provide support for our head (especially those with forward head posture) and my clients have much better health now in that part of their body too because of their Pilates practice.
Here is a link for a beautifully explained anatomical explanation of sit-ups and Ab Curls: http://bit.ly/I1S7nk. This applies to Roll Ups too, except for the difference between legs bent or straightened, putting less stress on hip flexors because of the relationship shifts between points of origins and insertion.
I teach the roll down phase first when clients are very weak. The eccentric contraction builds up their strength, lessens frustration, unnecessary gripping and the potential for injury.
I tell them to bear the discomfort (not the same as pain!) in the front of the neck (which improves as they get stronger) but to stop if they feel they need it. I also ask clients to rest if/when they feel the work in the back of the neck, usually a compensatory strategy with muscles not relevant to the action coming in to help very weak anterior neck muscles. I find that these front of throat muscles are really important to provide support for our head (especially those with forward head posture) and my clients have much better health now in that part of their body too because of their Pilates practice.
Here is a link for a beautifully explained anatomical explanation of sit-ups and Ab Curls: http://bit.ly/I1S7nk. This applies to Roll Ups too, except for the difference between legs bent or straightened, putting less stress on hip flexors because of the relationship shifts between points of origins and insertion.
0
As a Stott instructor I agree with Joanne D-C on the options offered. Our neck muscles need to be strengthened; avoiding this and other exercises because it "hurts" the neck is not the answer, practise a little at a time.
I have also found that adding a soft foam head pad under the lumbar spine assists those of us who are very inflexible in that area resulting in a smoother, more controlled roll up with no jerking.
I have also found that adding a soft foam head pad under the lumbar spine assists those of us who are very inflexible in that area resulting in a smoother, more controlled roll up with no jerking.
