How to correctly perform a "Roll Up" exercise and avoid neck strain?

PilatesCore StrengthExercise TechniqueNeck StrainAbdominal Exercise
Views: 0Created At: 8/26/2025Updated At: 9/3/2025
Charles Gardner
Charles Gardner
Passionate Pilates practitioner and fitness enthusiast.

Hello! I totally relate to this question. When I first started practicing Pilates and doing the "Roll Up" exercise, my neck would get so sore—it felt like I was working my neck muscles, not my abs. But after guidance from my instructor and some trial and error, I finally got the hang of it. Below, I'll share what I've learned. I hope it helps you!

Why Your Neck "Steals the Show"?

Simple: when your core strength (your abdominal muscles) isn’t strong enough yet, or you haven’t learned how to effectively engage it, your body finds a "helper" to follow your "sit up!" command. The neck and shoulders, being closest to your head and easiest to recruit, jump into action. The result? Your neck ends up doing the work and getting sore.

Our goal: Make the core the star, and let the neck and shoulders be quiet spectators.

The Correct "Roll Up" Technique: Step-by-Step

Imagine your spine like a pearl necklace. Your job is to lift each pearl off the mat one by one, then place each pearl back down one by one. Avoid jackknifing up stiffly like a plank of wood.

1. Preparation Stage: Set Yourself Up for Success

  • Lie flat on the mat, legs straight and together (bend your knees, feet flat on the mat if this is too hard—it’s much easier to start this way!).
  • Stretch your arms overhead, fully extended but without hiking your shoulders up—maintain "social distance" between shoulders and ears.
  • Take a deep breath. Focus on pressing your entire back, especially your lower back, firmly into the mat. Avoid a large arch.

2. The "Peel-Off" Stage: Engage Your Core and Roll Up

This is the most crucial step and where it’s easiest to use the wrong muscles.

  • Inhale to Prepare: Sweep your arms in a smooth arc overhead until they point towards the ceiling.
  • Exhale to Roll Up:
    • Step 1: Tuck your chin slightly. Imagine holding a tennis ball between your chin and collarbone—a gentle nod, not forcefully jamming your chin to your chest. Your gaze should shift slowly from the ceiling towards your thighs. Never lead the movement with your head!
    • Step 2: Engage your upper abs. Initiate by feeling your upper back (around the shoulder blades) peel away from the mat like a sticker being lifted. At this point, your eyes should be looking towards your navel.
    • Step 3: Claim the C-curve. Now your core powerhouse engages! Imagine your navel is a powerful magnet pulling strongly inward, towards your spine, curling your torso forward. Your body should form a smooth, rounded "C" shape—avoid being stiff and straight.
    • Continue exhaling, maintain the "C" shape, and slowly, with control, stretch forward. Reach your fingertips towards your toes. Your abs should stay contracted throughout the entire movement.

3. The "Rolling Down" Stage: Lower with Control

Rolling down with control requires even more strength than rolling up! Avoid collapsing back down.

  • Inhale and pause at the top.
  • Exhale and begin rolling down. Again, visualize your spine as a pearl necklace. Starting from your tailbone, place each "pearl" back onto the mat one by one—lower back (lumbar spine), then mid-back (thoracic spine), and finally your head.
  • Throughout this descent, keep your abdominals braced (engaged), acting like brakes to control the speed.

"Cheat" Codes Beginners Absolutely Must Try

If your neck still feels strained after the steps above, don’t get discouraged! Try these methods to help find the right core engagement:

  • Practice with Bent Knees: The simplest way to reduce difficulty. Keeping your feet flat on the mat and knees bent significantly lessens the load your core has to lift.
  • Use a Towel or Resistance Band:
    • Loop a long towel or light resistance band around the soles of your feet.
    • Hold each end of the towel/band with your hands.
    • As you roll up, gently pull on the towel/band. This provides a bit of assistance to help you through the toughest part of the initial lift-off, allowing your core to find the right muscles without your neck compensating.
  • Do Partial Reps:
    • Practice only the lowering phase (Half Roll Down). Start seated in a strong C-curve shape and slowly roll backwards only as far as you can maintain control, then roll back up. This is excellent for strengthening your abs in the eccentric (lengthening) phase.
    • Or, practice only the initial curl-up. Roll only until just your shoulder blades lift off the mat. Focus on feeling your upper abs contract, then slowly lower back down.

PINNED! Remember These Key Phrases:

  • Exhale first, then roll up. Your breath is the trigger for movement.
  • Let your gaze guide you—from the ceiling to your toes.
  • Draw your navel sharply in to form the "C".
  • No effort in the neck, shoulders stay soft and relaxed.
  • Slow up, slow down—control is king.

Don’t rush! Mastering this move takes time and patience to build core strength and body awareness. Start with easier versions, use tools for help, and you'll find one day your core is strong enough to make the Roll Up feel effortless. Keep it up!

Created At: 08-26 06:34:14Updated At: 09-04 06:05:00