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Roll Up to Get out of Bed!

Do you kick your legs forward to get your body up out of bed in the morning?

If so, that puts a lot of strain on your spine and could end up injuring you. Instead of kicking your legs forward to get your torso up, try practicing your Pilates Roll Up to get out of bed. You will strengthen your abdominals and keep your spine healthy and supple. To do the Roll Up, follow these instructions:

  1. Bend your knees and plant your feet hip distance apart on the mattress.
  2. Inhale and reach your arms overhead, and then up to the ceiling (right above your shoulders).
  3. Exhale. Bring your chin to your chest and begin reaching your arms forward towards your feet.
  4. Engage your abdominals to peel your spine off of your mattress. Try to articulate each vertebra up off the mattress, one after the other. Articulate all the way up to a seated position.

If you get to a point where you can no longer control the articulation of your spine, grab behind your thighs and use the strength of your arms to help you. Remember: we are trying to break the habit of thrusting any part of the body, which puts unnecessary force on your spine. Resist the urge to use momentum, and instead use your arm strength to help engage your abdominal muscles.

For more of a challenge (once you have mastered your Roll Up with bent legs) try to Roll Up with control while your legs are extended long on the mattress. Complete the same steps outlined above, but this time leave your legs stretched out. If your hamstrings are tight or you have any back issues, do not try the Roll Up with legs long; stick to the knees-bent option.