Small Space Fitness – Pilates Basic Matwork ‘Half Roll Back’

Pelvic Movement

This exercise is not only for my Pilates Tribe but anyone who wants a gentle introduction to hip mobility and abdominal strengthening superficially and intrinsically (basically the deeper and surface trunk muscles). It works primarily the hip flexors (ILiopsoas and Rectus Femoris) Concentrically and Eccentrically and your hip extensors (Gluteals) Concentrically. It also works the flexors and extensors of the neck Isometrically to hold the correct alignment of the head. So if you’ve got a forward head position, like a turtle sticking its neck out, this a good exercise to begin to correct some of those imbalances. And boy does it work your abdominals!

Concentric/Eccentric/Isometric? What are you on about?

Concentric

Imagine your curling a barbell resting on your thighs from a straight arm position (elbow extended) to a full bent arm position to your chest (elbow flexed) the muscles would go from a lengthened to a shortened position. The fixed (stationary) part of the muscle, in this particular movement/exercise is referred to as the Origin. The part of the muscle that is attached to the moving part of the limb, in this case is below the elbow, is called the Insertion. Basically, when the Origin and Insertion move towards each other and the muscle shortens we have a Concentric muscle contraction. 

Eccentric

Now the barbell is back at you waist, 90 degrees from your body, and now you decide to let the weight descend and the muscles lengthen in a controlled manner as the Origins and Insertions move apart. This is a very basic eccentric contraction. Note that in weight training programmes and Pilates eccentric phases of an exercises are common. Eccentric also means that you’re barking mad. If not, you should be it’s fun.

Isometric

Simply, if you imagine you’re holding the barbell statically at your waist (90 degrees from your trunk). Here the Origin and Insertion do not move apart or come closer together, this is an Isometric contraction. The muscle stays the same length.

Putting it all Together

Now you understand the very basic of muscle contractions and movements. You can work out what separate muscle groups do during an exercise; with a wee bit of practice of course. Future blogs will cover more complex explanations of the above muscle actions when they’re dynamically loaded at different speeds and conditions; for example as when you perform various types of jumping exercises on and off a box or jump squatting with a weight on your back.

Starting Position

I’m fully flexed forwards with my shoulders stabilised (see previous blogs). The line of my body, from the crown of my head to the base of my spine, is a continuous curve. Imagine your Spine as a curved plastic strip with you vertebrae being beads on this strip that are being pulled apart. This concept of a long stretched out continuous curve is very important. My pelvis is vertical, my knees are bent and my are legs parallel and hip distance apart.

Head Position 

Frequently people start to lead with their chin and their head tilted backwards into extension. To help people get over this hurdle I get them to visualise two things: the back of their neck is getting longer as the top of their head reaches away and that they’re tilting their head forward by pivoting on their top two vertebrae only. I also encourage them to run their forefingers either side of their jawline until they stop short just below their ears; that approximates the position of their top two vertebrae. 

Arm Position

Once you get the perfect curved starting position. You should now imagine your arms are resting on two coffee tables, at shoulder height, and your sat in the middle of them. At no time during the exercise should your arms come off the coffee table as you roll backwards and forwards. If your arms raise for example, it normally means your ‘hinging’ your lower back instead of rolling your Pelvis of the top of the ball and sockets of your hip joints. The same applies if you start to straighten out your legs instead of maintaining the bent knee angle. If your arms lower it means your collapsing forward instead of maintaining your curve.  

Modifications

If my class Tribe members are struggling with this version of this exercise and are unable correct form. I lapse into a bout of professionalism and get them to sit on a higher surface until they gain the necessary mobility. Then over time I lower their  position to match their, hopefully, ever improving hip mobility. I have people in their 80s nail this exercise off the floor an develop good mobility where, by their own admission, they’ve been stiff as boards for years. So can you!

Let’s Go!

From the forward flexed starting position Inhale to prepare, ensuring that your Pelvis is vertical before you start. As you roll backwards, rolling the Pelvis off the top.of the ball & socket of the Thighbones (Femurs) exhale. Not forgetting to maintainthe curve of the Spine throughout the movement.At the end of the movement your head should be balanced on your shoulderswith your eyes looking forward. Then inhale to come back to the start (let’s face it you haven’t any choice). You may not achieve this end range of movement straight away. Be patient it will come. Ah! But only if you practice! What an outrageous suggestion. 

TOP TIPS

1. Keep you legs parallel so the ankle knee and hip-joint are in line.
2. Think of a pole through the axis of your shoulders as you move.
3. Roll to the back of the Pelvis and no further, as this begins to straighten out the Spine.
4. Roll forward to a vertical Pelvis, and no further. Keep the shoulders gently stabilised throughout not ‘jammed’ against the rib-cage.
5. Your, eye-line should start in front of the toes then end up looking level at a spot on a wall, etc. But don’t move your head around to achieve this, it’s all in the rolling action. 
6. Breathe, yes definitely!
7. Enjoy!