Methodology of Rollpilates Exercise

how to practise

The objective of the material is not to provide concrete sets of exercise or lesson programmes; it aims to offer a collection of Pilates and fascia-oriented exercises enhanced with a possible foam roller application. Everyone can choose different exercises and design their own lesson of Pilates supplemented with fascia-oriented exercise parts.

The methodology of Rollpilates is based on the original Pilates system. Both Pilates exercise on mats and on rollers can only be effective, if the basic principles are constantly followed.

All movements in Pilates start in the core, which is also called Powerhouse or the power centre, and then gradually spread to peripheral parts of body. Each exercise starts with the activation of the core area and all following movements begin from this stabilized centre. The centre involves the abdominal muscles, the muscles in the low back and pelvis. The involvement of the muscle core in cooperation with the correct lateral breathing is the basic principle of the exercise. Pilates uses lateral breathing when you breathe into the low and back areas of the rib cage and so the abdomen is activated. The principles of accuracy and control are of high prominence, because the whole performance of each exercise is very important. The quality is preferred to quantity and so it is sufficient to repeat each exercise 5-10x. The improvement of fluency and accuracy rather than the increase in exercise repetition should be focused on. It is vital to follow the principle of concentration so that the training can be effective. Exercise visualization also helps to involve all required muscles in the performance.

New or advanced exercises should only gradually be included in the programme; the fulfilment of all principles is principal. The advance performance of exercises is advisable to involve after their basic variations are mastered. The use of foam rollers increases instability and exercises become more effective, but also more difficult. That is why the performance of the basic exercise variations should be mastered before using balancing tools to avoid any incorrect exercise performance and wrong breathing. On the contrary, in many exercises the use of a foam roller can help to understand and perform the exercise better. For example, foam rollers can help to give a feedback about the spine and pelvis placement, to feel the spine elongation and to breathe correctly in lying position.

The exercise battery is designed in accordance with the original Pilates system. It involves exercises for beginners as well as for intermediate gymnasts. Preparatory exercises and advanced variations are included and so the battery can be used by different efficiency groups. It is suitable for both any sports training and everyday exercising.

Fascia-oriented exercise is designed as a separate chapter. This battery includes four video samples. The choreographies are inspirations of how to perform this exercise. The basics of it are different stretching types. The exercise influences the elasticity, architecture, hydration, proprioception of connective tissues and the production of their basic cells, fibroblasts. It also improves the use of fascial kinetic energy in locomotion and makes it more effective. It has an impact on the whole fascial network and its quality. The system has no given choreographies; it is based on the formation and use of different stretching sequences. It depends on the teachers or lecturers´ experience and knowledge. Slow, actively loaded dynamic stretching with rotation movements and undulations, bouncing and static or melting stretch should be involved to improve the tissue elasticity, to remodel its architecture, to enhance the fibroblast production. These stretching types can be performed separately and they can be combined, e.g. the legs perform a static stretch variation, the arms and torso stretch in a dynamic way employing rhythmical mini-bouncing, several repetitions of ballistic stretching are also advisable to include. To learn to involve the fascia kinetic energy in motion, smooth mini-bounces against a wall, chair or floor and a few swift, but smooth repetitions of ballistic stretching are also suitable to include. If performed vice versa, the torso and arms stretch in a static way and the legs perform the slow, dynamic, actively loaded stretch with rhythmical mini-bouncing, rotations, undulations and several repetitions of ballistic stretching. Mini-bouncing or ballistic stretching performed in ultimately stretched positions help to learn to involve and use the fascial kinetic energy in exercise and subsequently in locomotion. To perform the exercise correctly, it is important to know, understand and follow the fascia-oriented exercise principles, which are described in the theoretical part of the material. Fascial self-massage whose main goal is to rehydrate and release the tissue is also introduced in the exercise battery.

Fascia-oriented exercise can be included both at the beginning and at the end of Rollpilates lesson as a separate whole. However, its short sequences can be practised in all positions and you can fluently change from Pilates to fascia-oriented exercise any time during the whole lesson. The sequences do not need to take long, their duration from 10-15sec to 2 min is sufficient. The slow fascial self-massage should always be performed at the end of lesson.

Fascia-oriented exercise is quite nouveau in the world of sports and PE and is still developing. However, research and scientific findings show that the fascial network can be trained and fascia-oriented exercise has positive effects on the tissue. It can enhance any sport or exercise and thanks to it the locomotion becomes more accurate and healthier.