Roll Up

Description

Begin by lying on floor legs straight, arms over head next to ears, fingertips pointing behind you. Anchor scapula and keep ribs down.

Inhale. Press shoulders down to floor as you begin to bring arms up over head. As arms pass ears drop into the head nod as you begin to peel your vertebrae off the floor one at a time. Exhale. Deepen the curve of abdominals as you exhale. Knit ribs together in front, and in one smooth motion, roll body in an "up and over" motion toward toes. Gaze will be down as you keep head in line with curve of the spine. Shoulders stay down with the scapula settled on the back. Reach for toes. Keep form: legs straight, abs pulled in, spine long, chest open and shoulders down. Legs should be straight with energy reaching out through the heels throughout exercise.

Exhale. Bring breath fully into pelvis and back while contracting lower abs, reach tailbone under and begin to unfurl, vertebrae by vertebrae, down to floor. Inhale initiates motion until about half way down. Continue to set one vertebrae at a time on floor. Arms still outstretched and following the natural line of the shoulders as you roll down. Legs remain on floor.

Once shoulders arrive on floor, arms go with head as they reach back to starting position.

Analysis:

This open kinetic chain exercise is divided into four phases for analysis: (1) Neutral supine position; (2) trunk flexion; (3) C-curve position to curl down position; (4) Neutral supine position

1. Roll Up Stance Phase (neutral supine position): Begin by lying on floor legs straight, arms over head next to ears, fingertips pointing behind you. Anchor scapula and keep ribs down.

Shoulder Girdle L&R:

Movement: Elevation/upward rotation

Agonist(s)-(contraction type): Levator scapulae, serratus anterior, upper and middle trapezius and rhomboids (isometric)

Shoulder Joint L&R:

Movement: Flexion

Agonist(s)-(contraction type):Upper pectoralis major and anterior deltoid (isometric)

Elbow L&R:

Movement: Extension

Agonist(s)-(contraction type): triceps brachii, anconeus (eccentric)

Radioulnar joints L&R:

Movement: assist in extension of elbow

Agonist(s)-(contraction type): exgtensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum (eccentric)

Wrist and Hand L&R:
Movement: Weak extension of the elbow

Agonist(s)-(contraction type): extensor carpi ulnaris, extensor digitorum, extensor digiti minimi (eccentric)

Hip L&R:

Movement: None

Agonist(s)-(contraction type): iliapsoas, rectus femoris, sartorius, pectineus, adductor brevis, adductor longus, adductor magnus, gracilis, semitendinosus, semimembranosus, biceps femoris, gluteus maximus, gluteus medius, gluteus minimus, tensor fasciae latae (isometric)

2. Roll Up Prepatory Phase (trunk flexion): Inhale. Press shoulders down to floor as you begin to bring arms up over head. As arms pass ears drop into the head nod as you begin to peel your vertebrae off the floor one at a time. Exhale. Deepen the curve of abdominals as you exhale. Knit ribs together in front, and in one smooth motion, roll body in an "up and over" motion toward toes. Gaze will be down as you keep head in line with curve of the spine. Shoulders stay down with the scapula settled on the back. Reach for toes. Keep form: legs straight, abs pulled in, spine long, chest open and shoulders down. Legs should be straight with energy reaching out through the heels throughout exercise.

Shoulder Girdle L&R:

Movement: Depression/downward rotation

Agonist(s)-(contraction type): Pectoralis minor and lower trapezius (concentric)

Shoulder Joint L&R:

Movement: Extension

Agonist(s)-(contraction type):Latissimus dorsi, teres major, pectoralis major, subscapularis (concentric)

Elbow L&R:

Movement: Extension

Agonist(s)-(contraction type): triceps brachii, anconeus (eccentric)

Radioulnar joints L&R:

Movement: assist in extension of elbow

Agonist(s)-(contraction type): exgtensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum (eccentric)

Wrist and Hand L&R:

Movement: Weak extension of the elbow

Agonist(s)-(contraction type): extensor carpi ulnaris, extensor digitorum, extensor digiti minimi (eccentric)

Hip L&R:

Movement: Flexion

Agonist(s)-(contraction type): illiapsoas, rectus femoris, Sartorius, pectineus, adductor brevis, adductor longus, gracilis, gluteus medius anterior fibers, gluteus minimus, tensor fasciae latae (concentric)

3. Roll Up Movement Phase (C-curve position to curl down position): Exhale. Bring breath fully into pelvis and back while contracting lower abs, reach tailbone under and begin to unfurl, vertebrae by vertebrae, down to floor. Inhale initiates motion until about half way down. Continue to set one vertebrae at a time on floor. Arms still outstretched and following the natural line of the shoulders as you roll down. Legs remain on floor.

Shoulder Girdle L&R:

Movement: Stabilization

Agonist(s)-(contraction type): Levator scapulae, serratus anterior, upper and middle trapezius, rhomboids (concentric)

Shoulder Joint L&R:

Movement: Flexion

Agonist(s)-(contraction type):Upper pectoralis major and anterior deltoid (concentric)

Elbow L&R:

Movement: Extension

Agonist(s)-(contraction type): triceps brachii, anconeus (eccentric)

Radioulnar joints L&R:Agonist(s)-(contraction type): exgtensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum (eccentric)

Wrist and Hand L&R:
Movement: Weak extension of the elbow

Agonist(s)-(contraction type): extensor carpi ulnaris, extensor digitorum, extensor digiti minimi (eccentric)

Hip L&R:
Movement:Extension

Agonist(s)-(contraction type): Adductor magnus, semitendinosus, semimembranosus, biceps femoris, gluteus maximus, gluteus medius posterior fibers (eccentric)

4. Roll Up Recovery Phase (neutral supine position): Once shoulders arrive on floor, arms go with head as they reach back to starting position.

Shoulder Girdle L&R:

Movement: Elevation/upward rotation

Agonist(s)-(contraction type): Levator scapulae, serratus anterior, upper and middle trapezius and rhomboids (isometric)

Shoulder Joint L&R:

Movement: Flexion

Agonist(s)-(contraction type):Upper pectoralis major and anterior deltoid (isometric)

Elbow L&R:

Movement: Extension

Agonist(s)-(contraction type): triceps brachii, anconeus (eccentric)

Radioulnar joints L&R:

Movement: assist in extension of elbow

Agonist(s)-(contraction type): exgtensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum (eccentric

Wrist and Hand L&R:
Movement: Weak extension of the elbow

Agonist(s)-(contraction type): extensor carpi ulnaris, extensor digitorum, extensor digiti minimi (eccentric)

Hip L&R:
Movement: None

Agonist(s)-(contraction type): iliapsoas, rectus femoris, sartorius, pectineus, adductor brevis, adductor longus, adductor magnus, gracilis, semitendinosus, semimembranosus, biceps femoris, gluteus maximus, gluteus medius, gluteus minimus, tensor fasciae latae (isometric)

Roll Over

Description

Begin in Basic Pilates Stance, lying on back with legs straight up, hips in 90 degree angle, extending through heels, small arch in lower back, arms by sides on floor. Inhale. Lower legs 6”.

Exhale. Using lower abs, raise legs back to Pilates Stance and rock legs back while lifting hips. Continue using abdominals and draw hips and legs over until legs are parallel to chest. Release lower back. Keep chest open and use pressure from backs of arms and hands to help push over and stabilize the movement. Continue the deepening of the abdominals as you roll onto broad part of shoulders. Do not roll on to neck.

Inhale. Flex feet, lengthen back of legs and send energy out through heels. Take legs to shoulder width apart. Exhale. Allow legs to lower toward chest as you use abdominal control to slowly place each vertebrae down on mat, one at a time.

When sacrum reaches floor, bring legs back together in Pilates Stance. Inhale. Bring legs together and lower slightly to begin again.

Analysis:

This open kinetic chain exercise is divided into four phases for analysis: (1) Basic Pilates Stance; (2) trunk flexion to roll-over position; (3) roll over position to curl down position; (4) Basic Pilates Stance.

1. Roll Over Stance Phase (Basic Pilates Stance): Begin in Basic Pilates Stance, lying on back with legs straight up, hips in 90 degree angle, extending through heels, small arch in lower back, arms by sides on floor. Inhale. Lower legs 6”.

Shoulder Girdle L&R:

Movement: Stabilization

Agonist(s)-(contraction type): Pectoralis minor and lower trapezius (concentric)

Shoulder Joint L&R:

Movement: Extension

Agonist(s)-(contraction type):Latissimus dorsi, teres major, pectoralis major, subscapularis (concentric)

Elbow L&R:

Movement: Extension

Agonist(s)-(contraction type): triceps brachii, anconeus (eccentric)

Radioulnar joints L&R:

Movement: assist in extension of elbow

Agonist(s)-(contraction type): exgtensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum (eccentric)

Wrist and Hand L&R:

Movement: Weak extension of the elbow

Agonist(s)-(contraction type): extensor carpi ulnaris, extensor digitorum, extensor digiti minimi (eccentric)

Hip L&R:
Movement:Extension
Agonist(s)-(contraction type): Adductor magnus, semitendinosus, semimembranosus, biceps femoris, gluteus maximus, gluteus medius posterior fibers (eccentric)

2. Roll Over Prepatory Phase (trunk flexion to roll-over position): Exhale. Using lower abs, raise legs back to Pilates Stance and rock legs back while lifting hips. Continue using abdominals and draw hips and legs over until legs are parallel to chest. Release lower back. Keep chest open and use pressure from backs of arms and hands to help push over and stabilize the movement. Continue the deepening of the abdominals as you roll onto broad part of shoulders. Do not roll on to neck.

Shoulder Girdle L&R:

Movement: Stabilization

Agonist(s)-(contraction type): Pectoralis minor and lower trapezius (concentric)

Shoulder Joint L&R:

Movement: Extension

Agonist(s)-(contraction type):Latissimus dorsi, teres major, pectoralis major, subscapularis (concentric)

Elbow L&R:

Movement: Extension

Agonist(s)-(contraction type): triceps brachii, anconeus (eccentric)

Radioulnar joints L&R:

Movement: assist in extension of elbow

Agonist(s)-(contraction type): exgtensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum (eccentric)

Wrist and Hand L&R:

Movement: Weak extension of the elbow

Agonist(s)-(contraction type): extensor carpi ulnaris, extensor digitorum, extensor digiti minimi

(eccentric)

Hip L&R:

Movement: Flexion

Agonist(s)-(contraction type): illiapsoas, rectus femoris, Sartorius, pectineus, adductor brevis, adductor longus, gracilis, gluteus medius anterior fibers, gluteus minimus, tensor fasciae latae (concentric)

3. Roll Over Movement Phase (roll over position to curl down position): Inhale. Flex feet, lengthen back of legs and send energy out through heels. Take legs to shoulder width apart. Exhale. Allow legs to lower toward chest as you use abdominal control to slowly place each vertebrae down on mat, one at a time.

:

Shoulder Girdle L&R:

Movement: Stabilization

Agonist(s)-(contraction type): Pectoralis minor and lower trapezius (concentric)

Shoulder Joint L&R:

Movement: Extension

Agonist(s)-(contraction type):Latissimus dorsi, teres major, pectoralis major, subscapularis (concentric)

Elbow L&R:

Movement: Extension

Agonist(s)-(contraction type): triceps brachii, anconeus (eccentric)

Radioulnar joints L&R:

Movement: assist in extension of elbow

Agonist(s)-(contraction type): exgtensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum (eccentric)

Wrist and Hand L&R:

Movement: Weak extension of the elbow

Agonist(s)-(contraction type): extensor carpi ulnaris, extensor digitorum, extensor digiti minimi

(eccentric)

Hip L&R: Abduction & Extension

Movement: Abduction & Extension

Agonist(s)-(contraction type): EXTENSION: Adductor magnus, semitendinosus, semimembranosus, biceps femoris, gluteus maximus, gluteus medius posterior fibers (eccentric). ABDUCTION: Sartorius, gluteus medius, gluteus minimus, tensor fasciae latae (concentric)

4. Roll Over Recovery Phase (Basic Pilates Stance): When sacrum reaches floor, bring legs back together in Pilates Stance. Inhale. Bring legs together and lower slightly to begin again.

Shoulder Girdle L&R:

Movement: Stabilization

Agonist(s)-(contraction type): Pectoralis minor and lower trapezius (concentric)

Shoulder Joint L&R:

Movement: Extension

Agonist(s)-(contraction type):Latissimus dorsi, teres major, pectoralis major, subscapularis (concentric)

Elbow L&R:

Movement: Extension

Agonist(s)-(contraction type): triceps brachii, anconeus (eccentric)

Radioulnar joints L&R:

Movement: assist in extension of elbow

Agonist(s)-(contraction type): exgtensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum (eccentric)

Wrist and Hand L&R:

Movement: Weak extension of the elbow

Agonist(s)-(contraction type): extensor carpi ulnaris, extensor digitorum, extensor digiti minimi

(eccentric)

Hip L&R:

Movement: Flexion & Adduction

Agonist(s)-(contraction type): FLEXION: illiapsoas, rectus femoris, Sartorius, pectineus, adductor brevis, adductor longus, gracilis, gluteus medius anterior fibers, gluteus minimus, tensor fasciae latae (concentric). ADDUCTION: Pectineus, adductor brevis, adductor longus, adductor magnus, gracilis (concentric)

Terminology