If you're in class asking yourself, "Why can't I do this?' You are not alone.
Rolling exercises habitually invoke a collective sense of frustration from many pilates clients, regardless of their skill level or abdominal strength.
The inability to roll on your spine smoothly and with control can be incredibly humbling. And there are plenty of exercises in the Pilates repertoire that involve this skill: rolling like a ball, roll up, roll over, neck pull, just to name a few.
So what is it about these particular exercises that causes such difficulty? The answer lies literally in the shape of your spine. Often people with certain posture types (tendencies in position of the spine and pelvis) have a much tougher time with these types of movements. Quite simply, certain posture types curve more readily than others.
Our spines have two naturally occurring curves, one at our upper back (thoracic curve) and the other in the small of our back (lumbar curve). One of the many things these curves do is act as shock absorbers for dispersing the torque and forces that we incur throughout our everyday lives.
An exaggerated lumbar curve (lower back) is called lordosis. People with lordotic spines typically have tighter hamstrings and hip flexors. They also tend to have a lower back that is tight and short and somewhat inflexible because the pelvis biases towards an anteriorly tilted position (hipbones spilling forward to the toes, tail bone pointing to the ceiling).
The ability to create a "C curve" is essential in the success of mastering most rolling exercises. Mimicking the shape of a "C" this curve occurs when the upper back and pelvis are flexed forward (hipbones tipping backward, tail bone pulling forward to the nose, nose to the tail bone). It is can described as a scooping or hollowing sensation and the abdominals work beautifully in this position to protect the lower back, activate the core and allow the spine to roll.
People with lordosis can have a fairly difficult time placing their hips in neutral pelvis (hip bones on the same plane with the pubic bone). To then ask the pelvis to tilt into a "C curve" puts an even greater demand on the already tight lower back and hamstrings since it is the exact opposite of the naturally occurring preferred position of their pelvis. It is no wonder that for these people, "rolling like a ball" quite literally leaves them flat. Therefore, it is rare that a client's ability to roll is solely a question of their strength, experience or even effort. Posture type definitely plays a huge hand in one's ability to roll.
So if you think you have a lordotic spine or just seem to have a tough time creating an effective "C curve" try these tips.
1. Give yourself a few extra repetitions of an exercise. Sometimes your back needs a few repetitions before it fully releases / lengthens appropriately.
2. Use a prop. Balls, bands, bars, straps often will provide the right leverage in assisting your pelvis to tilt properly. Try sitting up against a rolled towel for the roll up. It works wonders.
3. Use a modified version of the exercise first to get you to the full version later. Placing your hands on the back of your thighs verses on your ankles for "rolling like a ball" is a great modification to lessen the tension and tightness of the back.
Give it a try. You'll be rockin' and rollin' in no time.
Thanks to Angelique for this article.
Angelique, PMA-Certified Pilates Teacher
Angelique is a native of Southern California and a graduate of UC Irvine with a degree in English. She began ballet at age 5 and continued to dance and teach professionally for more than 20 years. Introduced to pilates after a hip injury while still in her teens, she became fascinated with the intricacies and complexities of movement. She pursued her first Pilates certification through The PhysicalMind Institute in New York in 2003 where she trained with Master Teacher Elizabeth Gillies. Profoundly influenced by Ms. Gillies dedication to rehabilitation and innovation, Angelique strives to instill a clarity and deep understanding of the work to her diverse clientele such as those with back pain, fibromyalgia, hip replacement, osteoporosis, ACL replacement and scoliosis. Through intuitive cueing and a meticulous eye for form and proper body mechanics, she provides a unique experience for each client and their personal needs and goals. Angelique has also trained extensively in Pilates protocols for pre and post natal clients and is certified in BalleCore BARRE Mat Pilates. She earned her second Pilates certification in 2008 by completing the BASI Comprehensive Teacher Training Program. In 2011 she graduated from Long Beach Dance Conditioning's Core Intelligence Course taught by Master Teacher, Marie Jose Blom-Lawrence. Additionally, she is certified by the Pilates Method Alliance. Angelique finds inspiration from her many amazing and devoted clients at Bella Forma.
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