{"id":2049,"date":"2016-11-16T11:14:50","date_gmt":"2016-11-16T11:14:50","guid":{"rendered":"https:\/\/www.pilateswithpriya.co.uk\/?p=2049"},"modified":"2016-11-16T11:14:50","modified_gmt":"2016-11-16T11:14:50","slug":"why-cant-i-do-a-roll-up-part-1-stiff-backs-and-getting-stuck","status":"publish","type":"post","link":"https:\/\/www.pilateswithpriya.co.uk\/?p=2049","title":{"rendered":"Why can\u2019t I do a roll up? PART 1. Stiff backs and getting stuck."},"content":{"rendered":"<p>Roll ups can be one of those nemesis exercises that people struggle with and they can cause so much frustration. I\u2019ve got a number of people in various classes who struggle with these so it\u2019s made me get my thinking cap on. Why are they such a struggle? How can you get better at them? How do people suddenly manage to be able to do them?<\/p>\n<p>What is a roll up?<\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"738\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/Is2LFKfKCr0?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/div>\n<p>A roll up can start from seated or lying down. I\u2019m going to start from the mat. So we start with a curl up, chin towards the chest, working through the upper spine.<\/p>\n<p>To do this you use primarily the rectus abdominus muscles (six pack muscles) and also the obliques (waist muscles). So this part of the exercise means you need to first off work on those curl ups.<\/p>\n<p>The next stage is the most challenging part and brings more muscles into play. Bringing the ribs and torso off the mat. The aim is to do this segmentally, working vertebrae by vertebrae through the spine, keeping the shoulders down and not using momentum. So not only do you have too deepen and increase your curl up but you need to bend at the hips as you come up towards seated. This uses the hip flexors to pull your body up off the ground. Many people get stuck at this stage.<\/p>\n<p>STUCK ON THE MAT: work on your breathing. If you get stuck at the ribcage, exhaling properly and using the diaphragm as you breath can help. It will open the ribs and help lengthen the spine. Also use spine stretches and the shoulder bridge to help mobilise your spine. Go back to the 1\/2 roll back and focus on really deepening your C curve, this will stretch the tightness in your lower back and strengthen your abdominals. Think of scooping and bring your belly button towards your spine to really get the curve. When you try the full roll up, keep your ribcage heavy and down into the mat as you roll up, then once your ribs are up keep the lower back heavy on the mat and keep peeling the spine up.<\/p>\n<p>For the roll up to work well you need your back to be flexible. It doesn\u2019t matter how strong your abdominals are, if your back is stiff you won\u2019t roll up segmentally. If you struggle with the rollover and rolling like a ball then this is likely you.<\/p>\n<p>STIFF BACK: work on shoulder bridges. Get that spine moving piece by piece letting gravity help you. Focus on your breath as you do it. Breath out as you come down to the mat.<\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"738\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/0lMy39J4zzQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/div>\n<p>Use the spine stretch to stretch the upper-mid part of your back. Also work your C-curve. Focus on the half roll up and also rolling like a ball without rolling! So getting into that position really rounding the lower back and sinking into the tilted pelvis.<\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"738\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/5v4aZ2p0gGM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/div>\n<p>To learn more look out for part 2 of this post focusing on hip flexors.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Roll ups can be one of those nemesis exercises that people struggle with and they can cause so much frustration. &hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[964,6,837],"tags":[1215,1219,37,1218,1216,1220,75,287,175,153,118,223,87,1217,664],"class_list":["post-2049","post","type-post","status-publish","format-standard","hentry","category-core","category-exercises","category-videos","tag-abdominals","tag-c-curve","tag-core-strength","tag-flexible-back","tag-getting-stuck-in-a-roll-up","tag-how-to-do-a-roll-up","tag-pilates","tag-pilates-bitterne-park","tag-pilates-hampshire","tag-pilates-southampton","tag-pilates-with-priya","tag-priya-tew","tag-roll-up","tag-segmental-movement","tag-shoulder-bridge"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Pilates expert, Priya Tew talks though some of the reasons you may get stuck on the mat when doing a roll up and how you can work on improving this.\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"Priya Tew\"\/>\n\t<meta name=\"keywords\" content=\"roll up,abdominals,core strength,getting stuck in a roll up,shoulder bridge,segmental movement,flexible back,c-curve,how to do a roll up,pilates,pilates southampton,pilates bitterne park,pilates hampshire,priya tew,pilates with priya\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/www.pilateswithpriya.co.uk\/?p=2049\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.9\" \/>\n\t\t<script type=\"application\/ld+json\" class=\"aioseo-schema\">\n\t\t\t{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.pilateswithpriya.co.uk\\\/?p=2049#article\",\"name\":\"Why can\\u2019t I do a roll up? 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The other hip flexors are the ones you can feel in the front at then\u2026","rel":"","context":"In &quot;Core&quot;","block_context":{"text":"Core","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=964"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/TpFx3-SBvPk\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1159,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1159","url_meta":{"origin":2049,"position":1},"title":"5 mistakes you could be making in Pilates","author":"Priya Tew","date":"6 January, 2014","format":false,"excerpt":"1. Not using your breathing: The breathing is often the tricky part for people as it feels back to front! However it really is crucial to breath correctly to get your core really activated. When you breathe in, the diaphragm contracts downward drawing in air. When you exhale, the diaphragm\u2026","rel":"","context":"In &quot;Exercises&quot;","block_context":{"text":"Exercises","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=6"},"img":{"alt_text":"Pilates with Priya: Neutral Spine","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/01\/DSCF9797-300x225.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":941,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=941","url_meta":{"origin":2049,"position":2},"title":"Turn off those Hip Flexors","author":"Priya Tew","date":"11 July, 2013","format":false,"excerpt":"Over the past few weeks you may have heard me talk about not using your hip flexors, switching off your thighs and hips or releasing tension through the hips.... why? It's all about using the core more and the hip flexors less. The hip flexors are a group of muscles\u2026","rel":"","context":"In &quot;Back pain&quot;","block_context":{"text":"Back pain","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=4"},"img":{"alt_text":"Anterior_Hip_Muscles200","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2013\/07\/Anterior_Hip_Muscles200.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":2267,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2267","url_meta":{"origin":2049,"position":3},"title":"Are my hip flexors tight or weak?","author":"Priya Tew","date":"13 July, 2017","format":false,"excerpt":"The hip flexors are a complex group of muscles that play a huge role in posture, pilates and day to day life. They are also a muscle that I often see people struggling with when undertaking curl up, roll ups, sitting up and any exercises with the legs in the\u2026","rel":"","context":"In &quot;Alignment&quot;","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2017\/07\/Anterior_Hip_Muscles_2.PNG-By-Beth-ohara-Own-work-CC-BY-SA-3.0-httpscommons.wikimedia.orgwindex.phpcurid545389-200x300.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":931,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=931","url_meta":{"origin":2049,"position":4},"title":"Roller Addiction. Why Rollers are the Bees Knees.","author":"Priya Tew","date":"21 June, 2013","format":false,"excerpt":"It's official. I have a roller addiction. There I've said it! Fortunately some of those in my classes seem to have a similar roller love. \u00a0So why do I love them so? 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