#3 in Joseph Pilates 34 Classic Mat Exercises is the Rollover. This exercise is A beautiful challenge to and development of spinal articulation, spinal flexors (abdominals) and co contracting hip extensors (hamstrings, glutes). I couldn't resist the addition of Long Spine at the end of this video as it is a nice switch of focus from spinal and hip flexors to the hip and spine extensors and it balances the end of this exercise nicely (but only if you warmed up!!!). *note: If you are using the Rollover in the order in which it was originally intended -the 3rd exercise of the day- you would not likely be ready for the Long Spine variation. 😝
*press down with the back of the shoulders and upper arm (triceps) in order to encourage the action of the abdominals and hip flexors.
*Think of rolling your pubic bone "in" not "up". The idea is not to "lift" your legs up but rather to roll and ultimately "fold" yourself into a curved half of yourself. So you are not rolling straight up like an elevator you are instead a long roll of ribbon being rolled into itself. Focus of curling the pelvis "in" rather then the lifting legs "over".
*Reach through your legs in both directions. Keep the back of the legs energized.
*Engage your pelvic floor, inner thighs and glutes. They create a "trampoline" of buoyant energy from which to spring off of and rest into. :)
CHRISTINE IVY, Author
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