March MATness Day 2: The Roll Up

[ChannelRunner2]

The Roll Up wakes up your spine and prepares you further for what is to come in the Mat series.

Follow Joe’s instructions from the excerpt from Return to Life. Remember that the photos reflect how you’d do it if you invented the method and practiced it for a very long time (Pilates is about 60 years old on them…). So, if your Roll Up doesn't look this way, it's okay! According to John Steele, Joe encouraged his students to modify. If they barely lifted off the mat, they did the exercise. Pilates did not teach modifications, so students had to experiment and learn to listen to their bodies: They had to find the modification that worked for them that day.

If you’re not warmed up, do The Hundred first! See this page for instructions: healthunlocked.com/strength...

You do 3-4 Roll-Ups - at least that's the goal. You can start with one or a half...

Instructions from Online Pilates Classes – modifications are at the end of the video (if you go to the YouTube version, you’ll find chapters in the text box below the video): onlinepilatesclasses.com/pi...

Here's a direct link to the OPC video: youtu.be/hDnNb678DeE(Not working as expected?)

Another set of instructions from the Pilates Lesson Plan, including a video, are here: georgewatts.org/lesson-plan... (via pilateslessonplans.co.uk/fr... )

I don’t (yet) know this teacher yet and I really liked her visual with the beach ball in this video, plus tons of variations: youtu.be/h1mBQDx0CJ0?t=38(Not working as expected?) She also instructs the breathing, which helps a lot when coming back off the floor. Also! Anatomy! 😍

Finally, instructions especially for us runners, cued to The Roll-Up: youtu.be/KLlgx2e41_0?t=330(Not working as expected?)

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STANDING VARIATIONS

Standing variation without a wall on this video: youtu.be/PvY1ZYeLHq8(Not working as expected?)

You can also do this standing against a wall! For that, check out this video – with a progression to doing it without a wall: youtu.be/LLQc15MLClo(Not working as expected?)

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This is a celebration 🥳 of the Pilates Mat system, so let’s keep smiling as we attempt this exercise! Maybe even laughing at ourselves… And modify, modify, modify...

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Photo from Return to Life as published by Presentation Dynamics. Photos are far better reproduced in the paperback published by the Pilates Method Alliance in 2010, which isn’t available electronically. (See this post for the title page: healthunlocked.com/strength... )

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★ Our March MATness summary page: healthunlocked.com/strength... ★

[linda9389]

EDIT: I put this reply in the wrong post. I was talking about the Hundred, NOT about roll-ups. Will try them later but will be sticking to the suggested 3-4 and no more!!!!

Thanks so much for all your hard work here CR2.I've done mat pilates for many years now, but found 100 of these, straight off the bat, too much 😍 That put me in my place 🤣 Still 60+ and then a break for my back and a second set to finish the 100. Will be interesting to see if that improves if I can keep this up on a daily basis for a month 😊

Again, thank you so much for all your effort and infectious enthusiasm 🙏

[TheTabbyCat Graduate in reply to linda9389]

Ooo well done for completing 60+ linda9389 , your post has made me feel better,lol. I've never done Pilates before, I can't do the MAT versions so I'm giving the stand up ones a go. I managed 5 of the 100s. But I have learnt the starting pose, the bit where we have to pull our belly button in to make space for a beach ball.

[linda9389 in reply to TheTabbyCat]

If you've not done pilates before then learning the moves properly is far, far more important than number of reps, so well done to you 👏

[ChannelRunner2 in reply to TheTabbyCat]

I am so glad you're using the standing versions, TheTabbyCat ! I've had to search for those, though the search was a lot of fun, so I don't mind... We'll have to experiment tomorrow since I haven't found a standing option for the Roll Over - and that's tomorrow. Today, we got plenty of options!

[TheTabbyCat Graduate in reply to ChannelRunner2]

Aww ChannelRunner2, tomorrow I'm quite happy to repeat, as in have another go at, the 100's ! I'm just happy getting involved, all be it very limited this year.

[ChannelRunner2 in reply to TheTabbyCat]

Actually doing the Roll Up again tomorrow could also work... The standing versions, I think are great for everybody as the wall can, for example, help you figure out the Roll Up as it gives you tactile feedback...

[linda9389 in reply to TheTabbyCat]

Sorry TC; I put my reply on the wrong post - I was talking about the first exercise 🙈

[TheTabbyCat Graduate in reply to linda9389]

Lol,Linda, so was I

[CBDB Administrator Graduate Gold in reply to TheTabbyCat]

LOL 🤣🤣 yeah, I thought 100 of the roll ups a bit Über-Pilates! 🤣🤣 Relieved to hear it was yesterday’s! 😄

[ChannelRunner2 in reply to CBDB]

That'll be our challenge for April: Do the Roll Up 100 times 🤣

[ChannelRunner2 in reply to linda9389]

We only do 100 of The Hundred, not of every exercise! And even there that's the goal - we can start with far less... Sorry that this wasn't clear - I will add this to the instructions (and edit the above). The Roll-Up is done 3-4 times.

[linda9389 in reply to ChannelRunner2]

Oh my! Even the thought of 100 roll ups has me quaking 🤣🤣🤣

[ChannelRunner2 in reply to linda9389]

Okay, good! I take it then you didn't attempt that? Because, yea, that would be A LOT! I was a little worried for a moment...

[linda9389 in reply to ChannelRunner2]

Oops! I see I replied to the wrong post, I'm so sorry. I will edit it so it doesn't confuse anyone else!!! Duh!

[ChannelRunner2 in reply to linda9389]

All good, linda9389 ! It made me realize that this is important info to include in the post 🙃

[Oldfloss Administrator]

I'm tweaking and I'm standing, but it is getting done... !!!!

[ChannelRunner2 in reply to Oldfloss]

Super! Joe would be so happy 🥳

Looking forward to your input and ideas tomorrow as I haven't found any info for a standing version of the Roll Over...

[Oldfloss Administrator in reply to ChannelRunner2]

Working on it now!

[Oldfloss Administrator]

Okay.. this is tricky and there are lots of ideas but none for standing really. Because I really struggle with flat mat or certain exercises that impact on my neck I am really having to be innovative...

So, because, the roll over is a Pilates exercise that strengthens the abdominal muscles and stretches the back and the hamstrings .. I am looking at those separately. It may not be ideal but. I would be looking at standing leg curls...simple squats and a very basic standing abdominal workout which I use regularly...I personally would use my standing crunch and my regular sumo squats.

The standing abs is a ten minute one... and that would be my tweak for the roll over exercise?

youtube.com/watch?v=bqcH9h1...(Not working as expected?)

Better than nothing?

[ChannelRunner2 in reply to Oldfloss]

I am a bit confused,  Oldfloss , there are two videos with a standing version in the post above - for today's exercise, the Roll UP... This post. Is this maybe for the Roll Over?

If this is indeed for the Roll OVER, could you move (or copy) your comment to the Roll Over post, please? I posted that early because I have to leave shortly and want it up in time for the early birds on March 3rd... healthunlocked.com/strength...

[Oldfloss Administrator in reply to ChannelRunner2]

Duh,, sorry... senior moment! x It is for Roll OVER ! Shall I delete this... I have copied now Sorry!

[ChannelRunner2 in reply to Oldfloss]

You were on a roll 🤣

[dijep 30D Graduate]

I know I can't do the rollup because I literally emailed my zoom Pilates teacher last week asking for any tips for doing it ! So I watched all the options this morning while I was still in bed. I really liked how clearly the 3rd one showed how to do it also gives all those variations .I can happily do the first bit going down and I did actually managed to do one roll up 🎇🎉🪅...... first time ever ! So there is hope for me. I think the strength in my abdominals is sadly lacking.

[CBDB Administrator Graduate Gold in reply to dijep]

oh well done! I’m also severely core challenged, so these are hard for me!

[ChannelRunner2 in reply to dijep]

Andrea Maida has written A LOT about the Roll Up because it's one of those seemingly simple exercises that is rather challenging! And it's one of those exercises that is a bit easier on a Pilates Mat because you can put your feet/ankles under the strap.

One of the key instructions that has helped me a lot is breathing for the rolling up part: Breathe in as you lift head and shoulders and start breathing out as soon as it gets hard...

So keep trying,  dijep , and celebrating 🥳 each "little" achievement because they are actually great!

Just a few of Andrea Maida's posts:

Learn.To Do. The Roll Up. And other Pilates Mantras: pilatesandrea.com/learn-to-...

Video Blog: A Brief Pilates Tutorial on the Roll Up: pilatesandrea.com/video-blo...

Don’t Blame the Exercise: The Roll Up Edition: pilatesandrea.com/dont-blam...

[Sunshine908]

I tried the wall version of this and I really liked it. I can feel slightly wobbly sometimes when I do it standing, but the wall makes you feel so much more stable - it's great!

[CBDB Administrator Graduate Gold in reply to Sunshine908]

👏👏👏

[ChannelRunner2 in reply to Sunshine908]

Yay! 🥳

And the wobble is normal... Try to engage the backs of your legs more - like you're trying to turn your feet out.

[Sunshine908 in reply to ChannelRunner2]

Thanks, I'll try that.

Sue

😃

[CBDB Administrator Graduate Gold]

yeah, this is also a difficult one for me. I have a split linear alba still from birth of my son, now 18 years ago.

(You know, the fabric and muscles in the stomach that divide and hopefully go back together again post-natal. Mine tore, so my core has been weak since then. Another gift from my thyroid condition, as I was undiagnosed then. And Hashimotos sufferers tend to have big babies. My son was 9 pounds … lol. My sister’s twins weight the same together! Sorry … going off on a tangent here … back to Pilates…..)

I can do this just about with a bit of manoeuvring and effort with a yoga strap. I can’t do it without any help. But if I do this on our guest bed (semi-hard spring mattress), my back seems to be more supported and I can do a few of these.

A bed is probably frowned upon as it might not allow you to align your spine correctly, but it felt like my compromised core is also supported, which I think I need.

[TheTabbyCat Graduate in reply to CBDB]

Thanks for that CBDB I was wondering about experimenting on the bed. In my case it has to be better than nothing. I've been successful maneuvering a stuck sciatic nerve.

My abs are practically non existent

[ChannelRunner2 in reply to CBDB]

Actually, you're probably recreating the Pilates Mat with the yoga strap and bed! I do a Roll Up every morning during my little Pilates & Yoga routine to get out of bed...

Also see my reply above with links to loads more suggestions as this exercise IS hard! healthunlocked.com/strength...

[CBDB Administrator Graduate Gold in reply to ChannelRunner2]

Some brilliant links! And I can relate to the Heave-Ho discussion. Also great to see The Mat in action.

Thank you. These posts are amazing! They will also be a brilliant resource to revisit in the future. Doubly thanks!

[CBDB Administrator Graduate Gold in reply to CBDB]

Hello @cbdb me, a year later and I’ve just done these on a hard mattress (after my run), and yes, it seems they are easier now! I’m still on a mattress though, to support my back a bit. I did the stick but no strap version, putting my massage stick to good use,

[ChannelRunner2]

To all of you who are struggling with this exercise: I feel you!!! This seemingly simple exercise is... really hard! Welcome to Pilates 🤣 Because there are a lot of those kinds of exercises: Simple ones that are hard.

Remember to use your whole body! Pilates, in its original, is not just an abdominal exercise. You have to use your whole body. So engage those legs, use your arms for help, and most importantly use your breath!

I posted some more links to Andrea Maid's suggestions in this comment to dijep : healthunlocked.com/strength...

And sure enough, she has a video, too, in her the Struggle is Real series: youtube.com/watch?v=DjiJJ61...(Not working as expected?)

[TheTabbyCat Graduate]

Thanks for helping us along the way CR2, I love watching the helpful video I an do little more than just liting my hips which I consider a start. I do realise that doing the exercises on the bed is not the best way, but that's where I've always done my physio etc when needed. Until I'm sure that I can get back up from floor level bed will have to do . I haven't abandonded the standing versions here possible but I seem to have strained 1 knee-too many NHS knee bends//mini squats! lol

You are giving me such a new and important view of Pilates. So thanks again, who knows by March MATness 2024 anything can happen!

[ChannelRunner2 in reply to TheTabbyCat]

Thank you so much for sharing this, TheTabbyCat ! In my experience, it takes a while for Pilates to change my body - and it has and still does. The longer I practice it, the more impressed I am by the method.

Pilates invented the Bednasium! So I don't think there's anything wrong with doing Pilates in bed... From historian Jonathan Grubb: "here is an original advert for the Bednasium.

The advert is shared in this group with the very kind permission of Irene Zeuner Zelonka, niece of Clara Pilates 🙂" (facebook.com/photo/?fbid=10... )

Ad for the bednasium invented by Joseph Pilates

[CBDB Administrator Graduate Gold in reply to ChannelRunner2]

Bednasium! That’s great!

[TheTabbyCat Graduate in reply to ChannelRunner2]

I love the Bednasium!

[ChannelRunner2 in reply to TheTabbyCat]

I want one! Sadly, I don't think anybody makes one... and then if it costs anything like a Reformer, I wouldn't be able to afford it anyways... There's a video of Joe using it, too, somewhere... I'll see if I can find it...

[ChannelRunner2 in reply to ChannelRunner2]

Voila! youtube.com/watch?v=-Z8hg-9...(Not working as expected?)

[CBDB Administrator Graduate Gold in reply to ChannelRunner2]

oh wow! Only saw this video post just now, but how fabulous is that!

I feel much less guiltier now if I do some of the movements on our guest bed (it has quite a form mattress), and it has such a handy head post that can be grabbed!

What a find! Thank you!