Editor's Note: The KRN Pilates App, powered by Balanced Body and hosted by acclaimed instructor Kathi Ross-Nash, offers a comprehensive resource library for Instructors to use in teaching Pilates. It uniquely shows how to train clients to successfully complete their favorite exercises and then how to “thread” them together in workouts. An example of this is the Articulation Flexion Thread focusing on the Roll Up.
The Roll Up is the first exercise in the Pilates Method in the Articulation Flexion thread. In order to build the articulation flexion for the roll-up, you have to add basic articulation of the spine starting from a lying flat position. The KRN Pilates app breaks down this step into four exercises that build different facets of the articulation flexion in the Red Thread Method of Pilates.
The first is a Seated Hug on the baby chair. Use this exercise to create the lift of the spine needed for the “up & over” of this Roll Up. Remember that “Up and Over” feeling as the forehead reaches towards the knees in the Roll Up.
The second exercise is the roll up on the baby barrel. This exercise is here to build the upper and lower back opening needed to be able lift the arms back by the ears without letting your ribs flare up.
Thirdly, we have the Roll Back on the Cadillac. This builds the hip length and strength needed to articulate the hips in isolation during the articulation of the Roll Up. This builds the skills necessary to keep the legs down as the torso rolls up and down during the Roll Up.
Last in this set is the Roll Down with the Breath-a-cizer. Use this exercise to build the depth of the breath. This will help find the feeling of the correct use of breath and the support of the diaphragm during the inhalation and even more importantly, during the exhalation. That will assist the ability to articulate correctly and completely!
Kathi Ross-Nash, NCPT
Creator of the Red Thread Method
Mother, Author, Model, Photographer & Creator of the Red Thread® Method. Kathi owns KRN NY Pilates and Red Thread®Ranch. Her training program, Pilates Professional Advanced Teacher Training Program - The Red Thread®, LLC, is for comprehensively trained classical Pilates instructors seeking to advance their practice. In April of 2022, Kathryn produced and launched, along with Balanced Body, the KRN Pilates App. A one of a kind application, which puts the Red Thread Method in the palm of your hand. Learn more at kathirossnash.com
