Tuesday, February 24, 2015

4 Tips for a Smooth Roll Up

I love my mother.  She is a petite 5"0' woman who has always been in amazing shape.  She still possesses the biceps of a 20 year old and calves that are the envy of all who see them.  She has always exercised. I have memories of the Jane Fonda VHS playing with Mom in front of the television matching every move.  Mom worked hard on the farm, driving tractors, dragging fertilizer hoses, and any other task that needed done. To this day, she can dig a hole faster and deeper than any man I know.

But...

She struggles to do a regular Roll Up.

Her day to day activities have tightened every muscle in her little body and, unfortunately, that includes her spine. We may not be able to undo the damage of an unsaid number of years, but we can make progress in unlocking some of that tightness.

1. Breathe
Breath is essential to a smooth roll up.  Practice Inhaling into the tight spots of your spine, even before you move. Exhale to pull the abs in toward the spine. When the abdominal wall is popping out, you are creating a barrier that inhibits movement. Try doing a cat back on your hands and knees with your abs pushing out...it is almost impossible.  Try doing a cat back with your abs pulled in and notice how much more mobility you have!  The same concept is true on your back. Get those abs out of the way by utilizing your breath!

2. Rib Cage Placement
The rig cage is another barrier that we forget about. Close your rib cage as if it were a barn door. Keep it that way even as you roll back down.  Think about efficient movement. Why release those muscles and then reengage each time? Turn them on and keep them on.

3. Relax
Tension is not your friend.  The body can be a fluid machine without tension. As soon as the neck muscles tighten up, talk to them. As soon as your shoulders tighten, talk to them. Remember to breathe into the tight spots and relax the tension in the spine.

4. Add Weights
Even the addition of a 2-3 pound weight in each hand will give you aid in rolling up.


Talk yourself through your roll up, applying these simple cues and before you know it, you will gain more mobility through that spine!


  • Lie flat on your back with arms stretched to the ceiling. Abdominal all pulled in and rib cages closed.
  • Inhale into the back and sides of your rib cage.
  • Exhale moving the arms towards the legs, nodding the head and smoothly roll up, stretching over the legs. IF (when) you hit a tight spot. RELAX! Inhale into the back and continue to roll forward. 
Rolling back down is just as important, if you can roll down smoothly, you will be able to roll up smoothly. Add those weights to help teach the body the movement on the way down.  

Good luck and keep breathing!

For more information or for a Free Stott Pilates consultation please contact Robby 208.529.8600

Wednesday, February 4, 2015











Apple Athletic Club is hiring a 
Stott Pilates Instructor.

CLICK HERE for complete details.

Tuesday, January 20, 2015

About Kami Sondrup:
Kami has been active her entire life. After her first child, she fell in love with running but in 2012 found out she had a herniated disk. Left untreated, she would have had to stop running. She turned to Stott Pilates for help. Not only did she find total relief, she decided teaching Pilates was her calling. She trained soon after and now enjoys a growing clientele.
Stott Pilates Mat/Reformer Level I
Call 208.529.8600 to schedule a Free Trial with Kami today!

Monday, October 13, 2014

Would you mind sharing your favorite healthy recipe with me?

I would love your help with a little project.  I am often asked about how I cook to stay fit.  While I love to cook and am a fairly decent cook when I have time, my diet is rather boring.  Lots of vegetables, some fruits, lean proteins, and an occasional indulgence of my favorite treats.
Would you mind sharing your favorite healthy recipe with me? 
It can be anything
soup
salad
entree
appetizer
ANYTHING!

Click HERE to submit recipes



I can't wait to taste what's cooking!!

Monday, October 6, 2014

October Special!

It's Fall and time to think about bringing your workout indoors.  Come give Stott Pilates a try!


Tuesday, April 1, 2014

Did you know that changing your posture can change the way you feel about yourself and they way your body performs?

Come see is this Thursday to see how a little tweaking to your posture can improve your life!

This is a free seminar whether you are a member of Apple Athletic Club or not.

Perfect for:
Job Seekers
Grandparents
Youth
Athletes
Post Injury
Post Surgery
Pre/Post Natal
EVERY ONE!

Saturday, February 22, 2014

Barre None!!!

What a great class today! here is a little glimpse of what you missed if you weren't there!

video

www.appleathleticclub.com