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.
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…. 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’t like to curve and I’m working on getting it moving properly.
So here are some tips on improving things.
- Use a rolled up towel under your mid spine, this is so helpful at helping you not to hinge up from the mat.
- Use a band to firstly help you get up off the mat but also to help you focus on curving.
- 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.