Rollates - Lynn Squire
Rollates � is functional fitness on a foam roller, taking principles from Pilates, Yoga and Body Conditioning.
The Roller is used as a tool to focus the attention and give special emphasis in technique whilst adding an extra challenge to the exercises by offering an unstable surface to work on.
The principles of working on the Roller are much in line with the wave of destabilizing exercise genres which we are seeing so much of in fitness these days. The benefits of Core Conditioning exercises are celebrated be everyone, from top athletes to rehabilitating or de conditioned clients. The best thing is that they are easy to do because you build them up to suit you and do them to your best ability.
Each exercise routine is offered with options according to the level of challenge required. When attempting the exercises always start with the basic beginner�s option and when these can be performed properly only then move onto the harder options. This will provide you with a solid foundation for each exercise and will allow the body to adapt in the most beneficial way.
Try to do the first 3 exercises on a daily basis and add sequence 1,2or 3 every other day. Build up your strength and tone quickly and effectively with these exercises for maximum benefit and results.
Standing balance
Place the Roller under the arches of your feet. Feet hip width apart, knees slightly bent, toes and the ball of the foot in contact with the floor. Tummy contracted.
When you can stand still and balanced try to lift the toes of the right foot off of the floor. Balance and hold for up to 10 seconds. Use the abdominals for strength and balance. Change to the other leg with minimum movement in the body.
Progress this to lifting the foot entirely off the Roller, balance and hold for up to 20 seconds.
Stand and Squat
In the same set up position as before lift your arms up horizontal to the floor in line with the shoulders and start to lower your bottom towards the floor. Use the abdominals for balance and control. Try to lower smoothly down so that the knees are facing forward and the arms stay level.
An advanced option here would be to Squat down with the weight predominantly on one leg.
Balanced Prayer
From standing set up as before, keep the right foot on the Roller and take the left foot behind it.
Bring the hands into a prayer position in the centre of the chest. With the abdominals tight keep looking forward and raise the left leg behind you. Point the toes and keep the leg strong. Squeeze the Gluteals. Raise the leg as high as you can whilst maintaining balance. Hold the position. Extra challenge can be bought in by extending the hands forward away from the chest.
Floor Sequence 1
Super Man
Start on all fours with the hands under the shoulders and the knees under the hips. Place the roller under the right knee with out putting pressure on the knee cap. Keep the Abdominals strong and raise the left leg off of the floor in line with the back. Hips point to the floor . Raise the right arm out level with the ear and stretch through from fingers to toes, stay as straight and still as you can. To make it harder try to raise the right foot off of the floor. Balance and hold for up to 30 seconds.
Pigeon Stretch
Release the Roller and slide the left leg back and away from you until the Tummy comes down onto the thigh and the head can touch the floor. Stretch the hands along the floor away from you holding the Roller. Hold for 10 seconds, breathing evenly.
Straddle Stretch
Roll the head up and swivel off of the bent leg so that you are in a wide led straddle position. Push the Roller forwards with the fingertips until you get to a comfortable stretch which does not strain the inner thighs but gently lengthens them.
Roll up to sitting.
Reverse Plank
Place the Roller between your inner Thighs near to the Knee and take the hands behind the back. Breathe in strongly and open the chest, as you breathe out lift the body off the floor and hold on the hand s and feet. Try to keep the body in line, the hips are pointing upwards and the Gluteals are squeezed tight. Hold. To make it harder you can lift one foot off of the floor, keeping the hips high and the core strong. Release when you need to.
Forward Flexion
Sitting upright, bring the legs together and keep them as straight as you can. Hold the Roller at either end. Take a deep breathe in and raise the Roller above the head. As you exhale lengthen forward aiming the Roller toward the feet. Lengthen the back of the legs and the spine.
Hold for up to 30 seconds.
Side Plank
Roll onto your right side, put the Roller under your elbow, stretch the legs away so that you are in a long line on the floor. Lift your weight onto the Roller and your feet and support yourself there with you top hip lifted towards the ceiling. Abdominals are strong. Hold for as long as you can in this side plank position. Raise the top leg for extra challenge.
Front Plank
Roll to a front Plank position with the elbows resting on the Roller. Abdominals are strong and the elbows and toes are holding you. You must keep the spine in line and not drop the hips towards the floor. Drop the knees to the floor if you wish to. Raise one leg for extra challenge, or jump the feet wide without dropping the hips.
Slowly lower to the floor.
Seal
Take the bottom back over the heels. Aim the top of head towards the floor and stretch the hands out along the floor pushing the Roller away from you, stretch the arms and the back. Breathe easily.
Release, roll up and prepare to do everything again on the opposite side.
When completed change the Seal position for Rabbit
Set up as in the Seal but this time take the hands behind the back and hold the Roller at both ends. Lift the Roller over the back and straighten the arms as much as possible to increase flexibility in the shoulders.
Floor Sequence 2
Forward Flexion
Sitting up straight with the back long and the legs together, hold the Roller at either end. As you inhale lift the Roller up over the head and as you exhale lengthen forward stretching the Roller towards the toes. Keep the legs flat and try and bend from the hips whilst looking towards the feet. Breathe easily and hold the stretch at a comfortable point without strain. Gently lengthen out the backs of the legs, over the bottom and lower spine. Smoothly come back up to sitting.
Reverse Curl
Set up as for the Forward Flexion. Then bend the knees so the feet are flat on the floor. Holding the Roller at either end and take it in front of the knees. Lean slightly backwards and allow the Roller to hold you in that position. Look at your Tummy and fill it with air as you breathe in. As you exhale draw the Tummy back and hold it in tightly. Use the Tummy for strength and remove the Roller from the knees, hold it in front of or just above the knees and look forward. Keep the chin off of the chest.
Keeping the Tummy strong, lower the back a little without releasing the Tummy muscles, just pull them in harder and keep holding. The breathing should be even and not faltering.
Go back as far as you are happy without strain or discomfort. Hold the Roller out and away from you throughout. Eventually you will be able to go all the way to the floor using the Tummy for strength and control.
Bridge
From a prone position on your back, draw the feet towards the Bottom. Gently lift the hips towards the ceiling by pressing the heels down and aiming the hip bones evenly upwards. Lift as far as you are happy to go. Squeeze the bottom tight. Keep the shoulders on the floor and don�t put any pressure on the neck. Take the Roller underneath you and hold either end, ease it evenly towards the heels. Hold the position and breathe evenly. Strengthening the spine and opening the abdomen.
Advance this to raising alternate legs whilst holding the Bridge position firmly.
Side raise
Place the Roller between the ankles. Lay flat on your side with your arm stretched out on the floor. Place your ear on your arm and stack the shoulders, hips, knees and ankles so that you are as long and straight as you can be. Place the top arm hand on the floor in front of your chest to prevent rolling forward. As you exhale slowly lift both legs off the floor, keeping the Roller secure between the ankles. Hold at the top of the move then gently lower and repeat. Keep the body strong and in line throughout. Repeat up to 10 on each side. Strengthen Tummy, waist and back.
Ball
Roll onto your back with the knees in towards the chest place the Roller in front of the knees and take the Knees round in circles to massage and activate the spine. Repeat in the other direction.
Thread the Needle
Start in the Side Plank position (knees can remain on the floor if you wish) hold the Roller in the top hand. Stretch the Roller up then gently rotate from the waist and bring the roller down and thread it through between the lower waist and the floor. Inhaling bring the Roller back up to the top. Repeat up to 10 on each side.
Floor sequence 3
Up and Over
Sit tall with legs comfortably in front of you. Take the Roller behind your back and place on the floor close to you. Fingers towards your back press down onto the Roller and lift you�re Bottom up and over the Roller so that you finish sitting with it under you thighs. Keep going up and over, forward and backwards as many times as you an. Keep the Tummy strong and breathe in time with the movement.
Jacknives
On all fours place the Roller under the shins. Keep the weight on you hands and roll the Roller along your lower leg towards your hands then back to the start position. Use the Tummy for strength, hold it in tightly and exhale as you draw the legs in. Repeat to failure.
Kneeling hip hitch
Start by kneeling up tall. Tummy tight and back long Place the Roller across the top of the shoulders and hold either end. Slowly take the weight onto one knee and lift the leg off the floor, keep the toes in contact with the floor at this stage. Hitch the hip up towards the arm pit. Keep the shoulders relaxed and square and the chest lifted. Advance this to raising the entire leg off the floor. Make sure the bottom doesn�t drift backwards.
Repeat up to 10 on each side.
Gate pose
From the kneeling position bend down to one side and place the hand on the floor in line with the knee. With the Roller in the other hand stretch it over the head and out to the side over the supporting arm. Advance this by stretching out Roller side leg as far as you can. Hold the position with the Tummy drawn in and the back comfortably lengthening.
Relax down onto your back and allow the body to absorb and settle for 5 minutes.