Spot the Difference | Hip Rolls

March 1, 2019

Hip Rolls on the Pilates Reformer is a favorite for promoting fluid, articulated movement of the spine, opening up the front of the hips and targeting the hip extensors.

Here, Leslie Braverman executes Hip Rolls, showing the top of the roll well in one image and poorly in the other. Can you tell the difference between image A and B? Which one is correct and why?

Here’s why:

In image B the ribcage is centered over the pelvis and the pelvis and lumbar spine are neutral. In image A the lumbar is hyperextended.
In image B, the weight is resting between the shoulder blades to avoid pressure on the cervical spine. In image A, she is up too high.
In image B, the gluteals are supporting the lift of the pelvis. In image A, the lumbar spine extensors are overworking.
In image A and B the feet are slightly externally rotated. Ideally, the feet and legs should remain parallel.