Pilates exercises explained
Hip Rolls
The Pilates exercise "Hip Rolls" promotes flexibility of the spine, activates the pelvic floor and strengthens the posterior chain of leg muscles and gluteal muscles. At the same time it opens your hips when you lift the pelvis.
Among other things, it prepares us for the exercise "Shoulder Bridge" before.
Exercise description
We imagine a chain of vertebrae or beads, which we lift off the mat bit by bit with the exhalation until we rest on our shoulder blades.
In the bend we inhale and with the exhalation we let the vertebral chain sink back into the floor.
We repeat the exercise 4 to 6 times.
The goal is to get a feeling for the mobility of the spine and to address the deep stabilizing muscles of the back, including the multifidi. Likewise, we activate the posterior as well as anterior fascial chain. Because these also largely determine how our spine is doing and whether or not we suffer from back problems.
Frequently asked questions
How far can I have the pool?
Until you can still feel your shoulder blade tips on the mat.
Pro Tip From Maria
Imagine your spine is a string of pearls and you want to place each pearl on a velvet carpet. Think of your spinal chain as long and when your pelvis is up, push your kneecaps forward slightly diagonally from the hip joint. At the same time think of your cervical spine long - Pilates principle polarizing.
Video with the brief explanation of the Pilates exercise Hip Rolls
Most common errors
Hyperextension of the thoracic spine, i.e. the thorax is arched up too far and as a result we almost lie on the cervical spine, the back is hyperextended as a result.
The soles of the feet lose their grip on the ground. This causes the leg axes to fall outward or inward.
The hip is not really opened in the final position (when lifting).
Training support
How can you support the training success?
Small start with the exercise Pelvic Tilt.
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