Last week a gentleman asked me about the negative implications of a full straight leg sit-up. Evidently there was an article on display suggesting this type of exercise could contribute to low back injury. Having worked in hospitals for 13 years I have met patients who herniated vertebral discs bending down to pick up a pencil, tore rotator cuffs removing coat hangers from closet rods, and fractured hips while standing washing dishes. Basically, if you are alive you are at risk for injury.
With respect to core training I view it much the same way I view any conditioning program. You will be less likely to injure yourself running in a half-marathon if you have trained for the challenge. I would never expect a novice runner to start their exercise program with a 13.1 mile run. The same can be said for core training which is one reason I am a proponent of Pilates. It creates a theoretical framework that essentially says before you can run you need to walk and you need to walk properly. Before you lift your head and shoulders off the mat, let's see if you can create an abdominal brace through the mechanism of breathing and muscular co-activation so that the internal corset that supports your spine is prepared for the work load. If you can do that, then let's add a small "float" of the head, neck and shoulders generated from the attachment of the abdominals on the ribcage rather than straining through our neck and shoulders to lift the weight of your head.
Roll-ups in Pilates are ideally first taught as roll-downs. In a seated position, with feet flat and knees bent, inhale and lengthen your spine, exhale draw the navel toward the spine and then create a small "C" curve from the mid back to tail bone so that you have a small scooped abdominal position. This is a great example of a small motion that serves to strengthen the transverse abdominus, the lower abdominal wall. Progressing the roll-down creates greater challenge. Maintaining space between your ears and shoulders with the scapula drawing gently down the back promotes better postural stability. Once capable of smoothly rolling down it is time to consider rolling back up.
The beginner roll-up could be taught using a ther-band around the feet to assist with the lift. Often holding the magic circle between the hands will assist in connecting the core to the motion. Preferably, as we roll-up we are focused more on the part being stabilized (the spine and pelvis), not the body part in motion. This assists in creating a relaxed, smooth, fluid motion rather than just immediately bending or flexing the spine. My cues to the participant might be to lift your arms to the ceiling; deepen your abdominals in and up; peel the upper, middle then lower back off the mat; keep your shoulder blades on your back rather than protracting or reaching forward out of the blades. Keeping the knees slightly bent is an acceptable modification for those with a weak core or tendency to strain during the full roll-up. The roll-up is an exercise of spinal articulation. It works to promote mobility of the vertebral column rather than functioning as if our spine is a wooden 2X4.
The roll-up is a challenging exercise and one that is designed to be mastered in steps. Many times I witness the "herky-jerky" or the old "heave-ho" effort to lift the body up and over. If one cannot elevate the arms without shifting the ribcage then basics have yet to be mastered. If the legs come flying up off the ground then core stabilization strength is not fully present. If the shoulders hunch to the ears then the latissimus dorsi is not inhibiting the upper trapezius and the wrong muscles are working to lift the upper torso. Be patient with yourself and groove smaller patterns of motion first, like your basic chest lift, before approaching the larger integrated movements.
The roll-up is great at creating flat abdominals. It is a classic exercise which when done properly strengthens not strains and works the entire realm of the abdominal musculature. Work with ease, be patient, and breathe. Thanks for reading!
p.s. This link "breaks-down" the roll up and illustrates the motion. It is o.k. to anchor your feet...just remember to stabilize first then initiate the roll-up. Many Pilates studios actually have straps attached to special mats to anchor participants' feet during the roll-up. Good luck!
http://pilates.about.com/od/technique/tp/Roll-Up-Tips.htm
With respect to core training I view it much the same way I view any conditioning program. You will be less likely to injure yourself running in a half-marathon if you have trained for the challenge. I would never expect a novice runner to start their exercise program with a 13.1 mile run. The same can be said for core training which is one reason I am a proponent of Pilates. It creates a theoretical framework that essentially says before you can run you need to walk and you need to walk properly. Before you lift your head and shoulders off the mat, let's see if you can create an abdominal brace through the mechanism of breathing and muscular co-activation so that the internal corset that supports your spine is prepared for the work load. If you can do that, then let's add a small "float" of the head, neck and shoulders generated from the attachment of the abdominals on the ribcage rather than straining through our neck and shoulders to lift the weight of your head.
Roll-ups in Pilates are ideally first taught as roll-downs. In a seated position, with feet flat and knees bent, inhale and lengthen your spine, exhale draw the navel toward the spine and then create a small "C" curve from the mid back to tail bone so that you have a small scooped abdominal position. This is a great example of a small motion that serves to strengthen the transverse abdominus, the lower abdominal wall. Progressing the roll-down creates greater challenge. Maintaining space between your ears and shoulders with the scapula drawing gently down the back promotes better postural stability. Once capable of smoothly rolling down it is time to consider rolling back up.
The beginner roll-up could be taught using a ther-band around the feet to assist with the lift. Often holding the magic circle between the hands will assist in connecting the core to the motion. Preferably, as we roll-up we are focused more on the part being stabilized (the spine and pelvis), not the body part in motion. This assists in creating a relaxed, smooth, fluid motion rather than just immediately bending or flexing the spine. My cues to the participant might be to lift your arms to the ceiling; deepen your abdominals in and up; peel the upper, middle then lower back off the mat; keep your shoulder blades on your back rather than protracting or reaching forward out of the blades. Keeping the knees slightly bent is an acceptable modification for those with a weak core or tendency to strain during the full roll-up. The roll-up is an exercise of spinal articulation. It works to promote mobility of the vertebral column rather than functioning as if our spine is a wooden 2X4.
The roll-up is a challenging exercise and one that is designed to be mastered in steps. Many times I witness the "herky-jerky" or the old "heave-ho" effort to lift the body up and over. If one cannot elevate the arms without shifting the ribcage then basics have yet to be mastered. If the legs come flying up off the ground then core stabilization strength is not fully present. If the shoulders hunch to the ears then the latissimus dorsi is not inhibiting the upper trapezius and the wrong muscles are working to lift the upper torso. Be patient with yourself and groove smaller patterns of motion first, like your basic chest lift, before approaching the larger integrated movements.
The roll-up is great at creating flat abdominals. It is a classic exercise which when done properly strengthens not strains and works the entire realm of the abdominal musculature. Work with ease, be patient, and breathe. Thanks for reading!
p.s. This link "breaks-down" the roll up and illustrates the motion. It is o.k. to anchor your feet...just remember to stabilize first then initiate the roll-up. Many Pilates studios actually have straps attached to special mats to anchor participants' feet during the roll-up. Good luck!
http://pilates.about.com/od/technique/tp/Roll-Up-Tips.htm
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