Joseph Pilates once famously said “You’re only as young as your spine is flexible.”  Pilates roll up is a traditional Pilates mat exercise that does just that.  Having stood the test of time, it’s one of the original Pilates mat exercises created by Joseph Pilates, along side the single leg circle and Pilates Hundred exercise. In this blog post, we’ll take an in-depth look at what the Pilates roll up is, who it’s for and 3 main benefits of the Pilates roll up exercise. 

What is the Pilates roll up?

The Pilates roll up exercise begins laying down.  While arms are up, the upper body curls off the floor slowly until entire torso is rounding over the lower body.  The roll up finishes by lowering the upper body back down to the mat in the starting position. While rolling up and down, the goal is to roll through each individual vertebrae in the spine.  This helps improve spinal mobility, increase hamstring flexibility, hip flexor strength and improve core strength. 

Is the Pilates roll up for beginners?

Pilates roll up can be a challenging exercise for beginner. However with a few modifications, those new to Pilates can reap the benefits of the roll up.  The main goal of the Pilates roll up is increasing spinal mobility through articulating the spine.  It also requires significant core and hip flexor strength and hamstring flexibility.  If any of those areas are lacking, articulation may be compromised.  If that’s a concern, below are a few modifications:

• Slightly bend knees while keeping feet down as you roll up.
• Gently hold under thighs for support, but avoid pulling yourself up with the arms.
• Substitute with pelvic curl, half roll back or bridge for spinal articulation.

The Pilates roll up should be avoided when pregnant.  It’s also an exercise with extreme spinal flexion, so it should be avoided if you a herniated disc.

3 Benefits of the Pilates roll up

1. Helps spinal mobility

While rolling up and down through the vertebrae, the spine opens and increases it’s range of mobility.  This can help reduce back pain and improve posture.

2. Increases hamstring flexibility

When done without modification, the legs remain straight on the mat thorughout the duration of the exercise.  The peak moment of hamstring flexiblity is while the upper body rounds over the lower body. 

3. Improves core strenth

The challenge of initially curling the upper body off the mat with control and articulation requires significant core strength.  Increasing reps from 3-6, as well as increasing the tempo of movement will continue to build core strength in the advanced student. 

How to do the Pilates roll up exercise

1. Lay on your back, legs straight and zipped together from heels to inner thighs. Arms reach back by the ears, shoulders down and core engaged.
2. Curl head, neck and shoulders up.
3. Continuing rolling up one vertebrae at a time until upper body is rounded over legs and arms are parallel to the legs.
4. Roll back down, articulating through the spine.  Return to beginning position.

To maintain healthy alignment, keep legs reaching down towards the mat, avoid letting legs pop up.  Draw shoulders away from ears to keep tension out of the neck and shoulders.

The Pilates roll up can be a beneficial exercise for all individuals. By beginning with the basics or modifications, and gradually increasing difficulty, the Pilates roll up improves strength, flexibility and spinal health. Additionally, it helps to reduce tension in the neck and back, both of which can lead to chronic pain over time. 
If you’re just starting out with Pilates, unsure how to properly do a Pilates roll up or want more guidance join a class at ProHealth Physical Therapy and Pilates. They offer both digital classes as well as in person at the Peachtree City, GA studio. No matter what your preference or circumstances may be there’s something for everyone!

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