You have been practicing Pilates for a while now and you still seem to struggle with the Roll up? Don't worry, it happens to everyone. I have days where I can't roll up. My lower back hurts, I can't connect to my TVA (transvers abnominis muscle) core.
We have to understand that our body is not a machine, We have days where we didn't sleep well, we didn't eat good food or we are just tired. Our bodies react to this. It doesn't matter how strong you are, how much you workout, your body gets tired. And when this happens to me I just listen to my body and do what it allows me at this moment. Real progress comes exactly at this exact event - getting to know your limits and how to work in order to overcome them - and if it´s possible to overcome them. Don´t forget that every body is diferent and has diferent capacities.
What you should do is just breath! First and most important tip from me to you is
Breathe
Breathing in Pilates is the most important exercies you can master. Give you body time to adapt and warm up with breathing practice. In Pilates we use diaphragmatic breathing teqnhiques. They help you engage your core. This eventually will help you intensify the most simple exercise. This lateral Pilates breathing (engaging the rib cage to expand to the sides) is also an amazing method to mobilize the whole spine. So when you can't do the roll up, just focus on your breath and listen to your body, how far can you go, the process of getting the roll up is what makes your body stronger. The best tip to help with Pilates breathing is to try to keep your belly in ( don't expand when inhale), breath in your rib cage and when exhale soften your breast bone, draw the ribcage down to your core and squeeze all the air out.
2. Observe every step of the process
When we want to do something, usually we are only focused in the end results, We don't look at the efforts we put to get where we want to be. We transform on the way there. This transformation is important to observe and to take mental notes. What is happening to my body? How do I feel now? Does this exercise feel good? What did I do diferent last time? Observe every change and enjoy the process. Enjoy where you are now and think about how far you have come. I know this sounds very spiritual for a Pilates move, but the method helps you connect mind and body in a very strong, productive way. There was a time in my practice when I was only focusing on the physical outcome of the exercise. I only wanted to roll up, I didn't really appreciate what happens to all the muscles, joints, ligaments when I roll up. I didn't observe what happens to my mind when I tried to roll up. Now I really focus on observing the process and enjoying it even when I can't roll up. Because I know there is a reason, how can I solve it, why it is happening. It's a beautiful thing and it takes time. I hope it's not only me...so obsessed with this hahahah.
3. Take time to practice daily....
Even if it's 10 minutes. Discipline and persistance are so important within Pilates transformation. This will make the biggest diference in your lifestyle. It will change not only how you move but also your life completely. Trust me there is no better meditation then focusing on your mind and body. Practicing every day mind and body connection will send your Pilates Practice on an another level. There is always a way...and I am not saying that you have to get up and go crazy every day. What I mean is that you can also spare few minutes to lift your legs up on a wall, do cat and cow stretch and breath for 3 minutes. Thats all it takes! I challenge you to try moving every day a little bit for the next 7 days! And just see what happens to your energy levels, to how your body feels and how much more productive you become.
5. Visualization
Imagine you have a glass of wine on your lower back, you don't want that glass to fall down and waste all the wine :)This visualization works always! But I use it as a joke of course. When I am not working with any type of props, I do like to imagine I am pushing something away, I create my own resistance and work on that mind and body connection. If you are in a group class or doing a private class, its important to listen carefully to the cueing of the instructor. They will help you visualize and get better results during an exercise. If you are practicing alone, you can work on your own visualizations that best intensify the movement. Give it a try!
4. Add a prop to your practice.
This one will send you to another level. Even if you are a beginner adding a prop once a week to your daily routine will really help you know better your body, how it moves and how far can you push. Here it´s important to say that you don´t really need to buy fancy prop, you can use your chair, you can use a small pillow, a rolled blanket, bag of sugar :)
But if you want to get something, ideal would be a small balance ball. That is a perfect prop to work on alignment, engaging the core the right way and also adding a little bit of resistance to your workouts.
And here is a recoreded Pilates Practice where you can try and apply some the tips i mention above.
Thank you and see you on the mat!
Comments