March MATness Day 3: The Roll Over with Legs Spread (Both Ways)

[ChannelRunner2]

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

The Roll Over gives, according to Andrea Maida “a toe-to-top stretch of the very same thing” (via pilatesandrea.com/on-the-or... ).

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A WARNING: This is a more challenging exercise, so do one of the modifications if you’ve never attempt it before! Like the hip lift, see links below and the 2nd and 3rd photo of Joe... Also if you have neck problems don’t do this!

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You repeat the exercise 5 times in each direction.

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Follow Joe’s instructions from the excerpt from Return to Life. And as always, remember that, according to John Steele, Joe encouraged his students to modify. He did not teach modifications, so students experimented until they found one that worked for them that day and was getting them somewhere to the shape of the final exercise.

Instructions from Online Pilates Classes – modifications are at the end of the video: onlinepilatesclasses.com/pi...

Since the modifications are so important, here's the OPC video cued up to them at 03:04: youtu.be/WXOCLnPRwWI?t=184(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... )

Here’s a great video that includes a step-by-step breakdown of the move as the teacher is doing the Roll Over, info on what to watch for to make the exercise safe and, of course, modifications (starting around 3:45): youtu.be/FMduxVVY278(Not working as expected?)

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If you want to geek out a bit and see how the previous exercises help with a Roll Over, go watch Andrea Maida’s video: youtu.be/Q6ZKDyu6XNM(Not working as expected?)

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I haven’t found a standing variation video, so please share ideas in the comments! Maybe this seated leg lift gets at some of the same muscles: skimble.com/exercises/1650-...

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As Rachel from RAD Pilates reminds us: Only do what works for you in the moment. No need to push yourself. Take breaks and move at your own pace.

This is a celebration of the Pilates Mat system, so let’s keep smiling as we attempt to wiggle through the exercise – 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... ★

[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]

Thanks so much for your research, Oldfloss , and for moving the post to the correct Roll... 😉 What was Pilates thinking naming two consecutive exercises almost the same... 🤣 (Actually, looking at exercise names in general, I'd say he wasn't exactly creative...)

[Oldfloss Administrator in reply to ChannelRunner2]

Done and dusted... squats and abs!!! Plus a run today too! Yoga.. maybe?

[dijep 30D Graduate]

Ha ha ha another one that I knew would be impossible for me 😂 From doing I know that I can't do any of these legs over head type positions. But I really enjoyed watching all the videos. I actually did a 20 minute on line class and then retried the hundred and the roll up, I can see that having feet under a strap would help with that one. I gave the roll over a go but its no good as my hips are definitely glued to my mat 😂😂

You are putting so much brilliant information into these posts ChannelRunner2 it must be taking you so much time to research it all. I'm really enjoying having a go and usually end up giggling in a heap on my mat . Thank you so much x

[CBDB Administrator Graduate Gold]

same as dijep , I’m enjoying the deep diving into one particular movement per day! Thank you!

I have made progress over the last 3 years regarding my core. 3 years ago, that movement of going into table top and then lifting your butt? My butt was really glued to the floor.

But I realised already some weeks ago that I can do butt lift pulses, small ones but my butt moves off the floor! Yey!

But I think that’s where I am with this exercise.

I can hold on to the bedposts (bedposts are in a similar position as the Mat handles) and heave-ho my butt up and a tiny bit over, but that all needs momentum. So I’m staying rather with controlled tiny butt lifts! And they felt fine! 😄😁

And I do love seeing THE MATT in action. It all makes sense now!

[ChannelRunner2]

Thank you all for your kind words! Yes, it's more work than I expect - and I am also enjoying it 😎

Also, remember (again 😉) Pilates is a whole body exercise (you'll be so tired of me typing this...): Here use your arms! No, not to lift butt - to push against the ground/mat/bed. That helps you lift your body off the floor. And even if you just imagine the movement, you're practicing Pilates!

[Sunshine908]

As you say ChannelRunner2, this is quite a challenge although I remember I used to do a similar move in yoga (maybe it was called the plough?) many years ago and could touch the floor with my feet. Still, I'll keep practising.

Sue

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[ChannelRunner2 in reply to Sunshine908]

Yes! There is a similar move in yoga! Now that you mention it, Sunshine908 , I remember doing it as well. And in Joe's instructions, you also touch your toes to the floor in Pose 2 (c). Well, try to 🤣

There's actually some debate within Pilates circles about whether Joe knew yoga or not. You'll find other exercises that look very similar to yoga poses, so it seems likely... Beth Sandlin from Trifecta Pilates compares some of the poses in this video: youtube.com/watch?v=_Tqd2Rw...(Not working as expected?)

[Sunshine908 in reply to ChannelRunner2]

Thanks for posting that link, I found it very interesting. I've subscribed to that channel too.

I learned yoga whilst still at school (decades ago!) and only discovered pilates about 4 years ago. I still consider myself to be a beginner at both though or, at least, I tend to do beginner workouts because they suit my fitness/strength level.

I was really interested to see the move in that video where she is on a rolling platform, and pulling herself forwards with her arms. I had heard that there is specialist equipment in pilates, but don't know much about it.

[ChannelRunner2 in reply to Sunshine908]

That rolling platform is The Reformer (I am sure Joe capitalized the T 😉), another one of Joe's inventions. They are a bit intimidating at first but very fun once you get the hang of them. If I ever win the lottery, which I don't play, I'll buy myself a Reformer!

Here's lots of info on Pilates equipment: pilatesanytime.com/blog/equ...

[Sunshine908 in reply to ChannelRunner2]

Thanks ChannelRunner2. It looks a bit like a torture chamber in all those pictures! But seriously, I would imagine the support could really help you get the most out of the movements. I wonder if you could replicate some of those moves where they have the springs on their hands or feet, by using resistance bands?

[ChannelRunner2 in reply to Sunshine908]

Yes! There are Reformer on the Mat classes, some of them might be using resistance bands (I'd suspect Beth from Trifecta might even have some of those...).

EDIT: Yes, she has a whole playlist with several Pilates workouts using a resistance band: youtube.com/playlist?list=P...

[ChannelRunner2 in reply to ChannelRunner2]

Oh, look what I found in the rabbit hole 🤣 Another interesting video! This one comparing Mat and Reformer Pilates... And she uses resistance bands...

youtu.be/VSJzYFWYc8E(Not working as expected?)

[CBDB Administrator Graduate Gold in reply to ChannelRunner2]

That is such a great link / video for differentiating between yoga and Pilates. I wrote up a post ca 2 years ago, when having to decide which one I wanted to embark on. ( see healthunlocked.com/strength... ) But this video is brilliant for understanding how the actual practice differed. Thank you (I must subscribe to that channel as well! It’s great to have someone who knows both systems!)