{"id":2433,"date":"2018-03-02T22:46:17","date_gmt":"2018-03-02T22:46:17","guid":{"rendered":"https:\/\/www.pilateswithpriya.co.uk\/?p=2433"},"modified":"2018-03-02T22:46:17","modified_gmt":"2018-03-02T22:46:17","slug":"tips-on-the-pilates-roll-up","status":"publish","type":"post","link":"https:\/\/www.pilateswithpriya.co.uk\/?p=2433","title":{"rendered":"Tips on the Pilates Roll Up"},"content":{"rendered":"<p>Roll Ups are trickier than you initially think. Few of us, once past toddlerhood, are blessed with a spine that perfectly articulates. Over time the postures we adopt and the movements we do on a daily basis affect lead to tightness in parts of our spine, the space in between the vertebrae gets cramped, it gets sticky and our movement is affected.<\/p>\n<p>Just being able to get up and down in a Roll up is not the be all and end off of the Roll up. I know it often feels that way and that people will use all parts of their body to get themselves up&#8230;. however the Roll up is also about moving your spine segment by segment. The aim is to be able to lie your spine down one vertebrae at a time and then pick it up one vertebrae at a time. In order to do this, your spine needs to curve and flex. With our stiff backs from sitting and slouching this is hard to do. I know I have a section of my spine that is stiff and doesn&#8217;t like to curve and I&#8217;m working on getting it moving properly.<\/p>\n<p>So here are some tips on improving things.<\/p>\n<ol>\n<li>Use a rolled up towel under your mid spine, this is so helpful at helping you not to hinge up from the mat.<\/li>\n<li>Use a band to firstly help you get up off the mat but also to help you focus on curving.<\/li>\n<li>Focus on the half roll up with your knees bent and feet on the floor. Going just half way back can help you find those sticky points and work on them.<\/li>\n<\/ol>\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\/woh0gERNRVk?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","protected":false},"excerpt":{"rendered":"<p>Roll Ups are trickier than you initially think. Few of us, once past toddlerhood, are blessed with a spine that &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_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[616,4,837],"tags":[1219,1425,153,118,1427,1217,1424,1426],"class_list":["post-2433","post","type-post","status-publish","format-standard","hentry","category-alignment-2","category-back-pain-2","category-videos","tag-c-curve","tag-move-your-spine","tag-pilates-southampton","tag-pilates-with-priya","tag-roll-up-tips","tag-segmental-movement","tag-the-pilates-roll-up","tag-vertebrae"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3FIsx-Df","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":2049,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2049","url_meta":{"origin":2433,"position":0},"title":"Why can\u2019t I do a roll up? PART 1. Stiff backs and getting stuck.","author":"Priya Tew","date":"16 November, 2016","format":false,"excerpt":"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\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\/Is2LFKfKCr0\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":2053,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2053","url_meta":{"origin":2433,"position":1},"title":"Why can&#8217;t I do a roll up? PART 2. Hip Flexors and Hamstrings.","author":"Priya Tew","date":"6 December, 2016","format":false,"excerpt":"The hip flexors include the deep muscle called the Psoas. This runs from the middle of your spine to inside the top of your thigh bone. It helps pull the spine up towards your legs. 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":2267,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2267","url_meta":{"origin":2433,"position":2},"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":359,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=359","url_meta":{"origin":2433,"position":3},"title":"Pilates helps Back Pain","author":"Priya Tew","date":"3 February, 2012","format":false,"excerpt":"As my Pilates classes have grown and my networking has increases I've had more and more people being referred by Chiropractors or Physio's. A lot of these people are coming because of back pain. What's so exciting is to then hear and see the improvements in people after just a\u2026","rel":"","context":"In &quot;Back pain&quot;","block_context":{"text":"Back pain","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=4"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2012\/02\/back_pain2.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":2428,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2428","url_meta":{"origin":2433,"position":4},"title":"Where the head lead the body follows","author":"Priya Tew","date":"23 February, 2018","format":false,"excerpt":"Hands up, who uses a smart phone daily? Or sits at a laptop\/computer? I know I do and although it isn\u2019t great for my posture it is something that I need to do in order to work. Modern life is not good for our bodies, so the best thing we\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\/2018\/02\/Screen-Shot-2018-02-23-at-16.54.21-300x294.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1192,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1192","url_meta":{"origin":2433,"position":5},"title":"Curl up not Crunch Up.","author":"Priya Tew","date":"14 February, 2014","format":false,"excerpt":"Curl ups or sit ups are a minefield. Personally I don\u2019t think they are the worlds best exercise, there are far better exercises that you can do to work the abdominals and curl ups are pretty hard to perfect. However they are used in a lot of Pilates moves in\u2026","rel":"","context":"In &quot;Exercises&quot;","block_context":{"text":"Exercises","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=6"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/02\/Jo-Curl-Up-1.jpeg?fit=640%2C478&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/02\/Jo-Curl-Up-1.jpeg?fit=640%2C478&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/02\/Jo-Curl-Up-1.jpeg?fit=640%2C478&ssl=1&resize=525%2C300 1.5x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/2433","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2433"}],"version-history":[{"count":2,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/2433\/revisions"}],"predecessor-version":[{"id":2435,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/2433\/revisions\/2435"}],"wp:attachment":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}