Exercise
Roll Up
IntermediateSegmental spinal articulation from supine to seated that builds core control and hamstring awareness.
Setup instructions
Lie supine with legs long and together, feet gently flexed, and arms reaching overhead or toward the ceiling. Anchor the back ribs and keep the shoulders broad. Set up with enough space to articulate through the full spine without momentum.
Breathing cues
Inhale to prepare and lift the arms. Exhale to roll up and roll down with control.
Movement steps
- 1Inhale to bring the arms toward the ceiling.
- 2Exhale as you nod the chin and peel the spine off the mat one segment at a time to reach over the legs.
- 3Inhale at the top to lengthen through the spine.
- 4Exhale to roll back down with control, placing each vertebra onto the mat in sequence.
Common mistakes
Jerking up with momentum; collapsing shoulders; skipping spinal articulation; locking the knees aggressively.
Safety notes
Bend the knees slightly or reduce range if hamstring tension pulls the pelvis out of control. Stop if neck or low-back discomfort increases.
Connections
Related exercises
FAQs
Is Roll Up suitable for beginners?
Roll Up can be challenging for beginners. A bent-knee setup or a strap-assisted variation can help while learning spinal articulation.
What muscles does Roll Up work?
Roll Up emphasises the abdominals for spinal control, with hamstrings and back muscles supporting alignment through the range.
What is Roll Up good for?
It is good for improving segmental spinal articulation, controlled flexion, and deep-core movement precision.
Why do my feet lift during Roll Up?
Feet often lift when hip flexors dominate. Press your heels down, reduce range, and focus on slow articulation through the lower spine.