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.
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.
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