Roll-Over

Roll-Over

The Roll-Over is an advanced exercise from the Mat Pilates repertoire that pushes spinal mobility and abdominal control to a higher level. By bringing the legs overhead, this exercise engages the entire deep abdominal chain and develops flexibility throughout the spine, particularly the thoracic and lumbar segments.

Targeted Anatomy

This exercise powerfully engages the rectus abdominis and transversus abdominis to lift the pelvis off the floor. The obliques maintain lateral alignment. The erector spinae work in controlled lengthening during the descent. The trapezius and rhomboids stabilize the shoulders on the floor. The latissimus dorsi and hamstrings are deeply stretched in the top position.

Step-by-Step Execution

1. Starting position: Lie on your back, arms alongside the body, palms on the floor. Legs extended vertically toward the ceiling at 90 degrees.
2. Exhale — Roll-Over phase: Using abdominal strength (not momentum), bring the legs overhead. The pelvis leaves the floor, then the lumbar spine, then the thoracic. Feet reach toward the floor behind the head.
3. Top position: Legs parallel to the floor behind you. Weight rests on the shoulders and upper back, never on the neck.
4. Inhale: Open legs to shoulder width in this position.
5. Exhale — Return phase: Unroll the spine slowly toward the floor, vertebra by vertebra. Start with upper thoracic, then lower, then lumbar, and finally the tailbone rests.
6. Close: Bring legs together at vertical for the next repetition.

Key Points and Breathing

• Never push with the arms: force comes exclusively from the abdominals.
• The neck must remain free and uncompressed — weight rests on the shoulders.
• Control the descent: do not let the back fall toward the floor.
• Lateral thoracic breathing is maintained throughout the movement.

Repetitions

5 to 6 repetitions. Alternate opening and closing the legs at the top on each repetition.

Modifications

• Beginner: This exercise is not recommended for beginners. Work on the Roll-Up and Pelvic Curl first to develop the necessary control.
• Intermediate: Slightly bent knees, reduced range (do not go all the way to the floor behind the head).
• Advanced: Straight legs, feet to the floor behind the head, ultra-slow tempo with 3-second hold at the top.

Contraindications

• Cervical problems (cervical disc herniation, severe cervical osteoarthritis).
• Uncontrolled hypertension (inverted position).
• Acute lumbar herniated disc.
• Pregnancy.
• Osteoporosis.
• Glaucoma or pressure-sensitive eye conditions.

Target Audience

The Roll-Over is intended exclusively for intermediate to advanced practitioners with solid mastery of abdominal control and spinal mobility. It is used in advanced physiotherapy to improve thoraco-lumbar spinal mobility in patients who have already recovered a solid functional base. Dancers and gymnasts particularly benefit from this exercise for spinal flexibility.