Partial Curl-Up

The Roll Up is a classic pilates exercise whose purpose is spinal mobility and core control. The partial roll-up featured here focuses on targeting mobility in the mid-back and ribs as well as core stability in the upper trunk.

Mobility in the upper ribs is important for functional spine mechanics and proper length tension relationships in the upper trunk muscles. This simple exercise can be done to relieve the tension which builds into the upper mid-back region and can be beneficial for improving posture including rounded shoulders and a hypomobile mid-back region.

Please note the importance of this exercise to be performed correctly to avoid neck strain.

1. Lay flat on your back to begin this exercise. Pay special attention to the relationship of your spine with the floor beneath you.

2. Draw your attention to your low back curve. For optimal alignment of your spine, this curve should be arched so that a grape (red or white, your pick) would fit snugly between your back and the floor. Maintain this positioning so that during the exercise, your grape does not escape you or get turned into vino.

3. Bend your knees up so that your feet are hip width apart.

4. Draw your shoulder blades back and downwards so that your shoulders are square to the ceiling.

5. Place your hands on your head. Inhale in place and exhale as you scoop through your breastbone to lift your head and shoulders off the floor. Note: if done properly, your ribs should be connected into your trunk and abdominals and you should feel little to no strain on your neck, arms should not be lifting, rather just supporting the neck.

6. Inhale in place, exhale as you bring your arms around by your pelvis and draw up further.

7. Inhale and return to the floor.

8. Repeat for 3-5 repetitions.

Notes:

- As you exhale and lift your upper trunk, your ribs will roll down towards the ground, while your spine forms a nice C-curve (see picture above).

- Eye gaze should be between your knees.

- The abdominals should stay nice and connected into your spine rather than bulging up.