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 top of your hip. If you stand on one leg and hug the other knee into your chest you should feel them. So the hip flexors need to be functioning properly. Not too short and tight, not too weak. If you spend time sitting a lot in your daily life then these muscles may well be tight and weak!
Shortness in these can make it hard to move through your lower back. If you struggle to sit on the floor upright this could be the case. There are a lovely range of hip flexor stretches that will open your hips and make you feel less “stuck”.
For those people who find their legs lift off the mat as they come up, well that is probably down to your hamstrings, hip flexors and back. Your hamstrings help you keep your thighs on the floor and help lever the body up. If you can’t keep your knees straight in a roll up then it’s due to tight hamstrings.
TIGHT LEGS AND BACK:
The band is your friend. Get stretching your hamstrings daily. Open up your lower back in the rest position, in hip rolls and in hip flexor stretches. Find the part where you are tight. Now work on your roll down – going from seated down to the mat using a band around your legs going vertebrae by vertebrae keeping your heels heavy and stretching out through your legs and feet. Stretching the upper and mid part of your back is also useful and the Spine Stretch is often put at the end of a roll up for this reason.
And finally here is a get out clause for some of you…. I don’t tend to use this one in classes as I like people to try without having a reason why they can’t do something. However your body proportions do play a role, making it harder to master but certainly not impossible.
If you have a long torso then a roll up will be harder than a short torso person. You have more weight to lift up compared to the weight staying on the mat. Teasers however will be easier for you!
I also firmly think that for some people CONFIDENCE is the key. If you believe you can do something and are determined then you will get there!