Roll Up

Equipment:

Mat

Prop:

2 ft Pole, Foot Strap

Difficulty (1-5):

1

Repetitions:

5-8

Main Body Position:

Supine

Spine Position:

Flexion

Part of Series?

No

Start Position 🏁

  • Lie on back
  • Legs and feet together
  • Flex feet
  • Arms stretched over head (shoulder-width, palms up)
  • Relax shoulders, keeping them unshrugged

Cues 💡

  • Bring arms up to perpendicular to the floor, palms forward
  • Begin to lift head, neck and shoulders
  • Roll up by lifting one vertebra at a time off mat
  • Flex spine as deeply as possible while forehead comes toward legs
  • Initiate rolling back down by rotating pelvis
  • One vertebra at a time lowers back onto the mat
  • Maintain relaxed, unshrugged shoulders

Breathing 🫁

  • Inhale (nose) to lift head, neck and shoulders off mat
  • Exhale (mouth) at most challenging point for abdominals. Continue exhaling until fully rolled up.
  • Inhale (nose) to begin to lower spine back down onto mat
  • Exhale (mouth) at most challenging point for abdominals. Continue exhaling until fully rolled down.

Modifications 🔧

  • Begin with arms raised off floor (if shoulders won’t allow arms to be flat on floor)
  • Bend knees
  • Hold outer upper legs
  • No pole (if none available)
  • No strap (if none available)