Roll Up
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1-2 Short Medium or Light Springs
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Lift the head and chest and maintain flexion during the articulated roll up and roll down for the spine.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Extend the upper back at the top of the movement.
Other Muscles at Play
Anterior spinal stabilizers create lumbo-pelvic stabilization.
Scapular upward rotators protract and slightly elevate the scapulae to allow overhead reach without over tensing the neck.
Scapular depressors keep the shoulders down away from the ears.
Hip adductors keep the legs closed together and connect the legs to the midline.
Hip extensors keep the legs pressing down into the mat; the hip flexors (especially the psoas will be stretched).
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Objectives
Cultivate strong abdominal control and expand shoulder flexibility while guiding the spine through a fuller, more expressive range of motion.
Increase spinal mobility while engaging the abdominals to support the body through forward flexion.
Increase shoulder flexibility while refining steady, well-organized scapular control.
Foster coordinated engagement of the abdominals and back extensors to maintain a strong, upright posture.
Sustain steady scapular stability while coordinating the work of the elbow flexors and extensors.
Focus on breathing to synchronize the movement.