Exercise – Roll over

STARTING POSITION

Lie in a supine position with the spine in an imprinted alignment. Legs are together and extended to approximately 60°, with the feet gently pointed. Position both arms at 90° of shoulder flexion for the duration of the exercise, reaching vertically toward the ceiling in alignment with the shoulder joint while keeping scapular stability and neutral shoulders. Inhale to prepare scooping the abdominals inward.

MOVEMENT

Exhale — Initiate a posterior pelvic tilt, then articulate the spine off the mat one vertebra at a time, rolling backward with control. The legs reach overhead, transferring body weight onto the scapulae. Avoid cervical loading. Maintain a constant 90° angle at the hip joints as the pelvis lifts. Reach the legs parallel to the floor overhead. The arms remain at 90 degrees during the roll, with the fingers reaching toward the ceiling.

Inhale — Abduct the legs to shoulder-width in parallel, maintaining leg extension and length through the posterior chain.

Exhale — Articulate the spine back onto the mat sequentially, from the upper thoracic spine to the sacrum, maintaining abdominal control and scapular stability. Once the tailbone returns to the mat, re-establish spinal imprint and legs at 90°.

Complete at least 4–8 repetitions of the exercise.

Deep abdominal activation.
Segmental spinal flexion control for precise vertebral articulation.
Hip Extensor control: gluteus maximus and the hamstring group regulating pelvic lift and controlled descent.
Hip Abductor and Adductor stabilization: gluteus medius and minimus assisting pelvic stability; adductor longus, brevis, and magnus maintaining midline control during leg abduction and adduction.
Scapular stabilization: lower trapezius, middle trapezius, serratus anterior, and latissimus dorsi supporting thoracic organization and reducing cervical overload.

Enhance abdominal strength and advance lumbo-pelvic control
Improve spinal flexibility with emphasis on controlled lumbar flexion
Increase hamstring flexibility
Develop neuromuscular coordination of the posterior chain
Active scapular stabilization

Avoid using momentum of the legs to initiate the roll.
Maintain a constant 90° hip angle during the rollover phase.
Keep the cervical spine neutral; body weight is supported across the scapulae, not the neck.
Keep the arms still at 90°.
Ensure sequential vertebral articulation both ascending and descending.
Coordinate the breath to facilitate movement control and precision.

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MAT EXERCISES

ROLL OVER

ROLL OVER

FUNDAMENTAL

STARTING POSITION

MOVEMENT

KINETICODE® PILATES CERTIFICATION

MAT EXERCISES

ROLL OVER

ROLL OVER

FUNDAMENTAL

STARTING POSITION

MOVEMENT

MENTOR EXERCISE REVIEW REGISTRATION

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LECTURE REGISTRATION

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LECTURE REGISTRATION

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LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

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KPM STUDENT HANDBOOK

COURSE PRICING

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COURSE STRUCTURE

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