ROLL UP
PREPARAÇÃO DO EQUIPAMENTO:
- Como se trata de um exercício que pode ser realizado no solo, normalmente não necessita de montagens de equipamentos, porém se pode dar assistência com a “meia-lua” ou com as “molas” e “bastão” na parede e ainda com as “molas e barra do Wall ou Trapézio” e à medida que o sujeito evolui, se pode retirar a assistência. Também se pode aumentar o desafio acrescentando halteres nas mãos.
OBJETIVOS:
- Mobilização da coluna;
- Fortalecimento de abdominais;
- Coordenação com respiração e
movimentos de membros superiores;
- Alongamento de cadeia de membros
superiores;
- Estabilização dinâmica de cintura
pélvica e escapular.
DESCRIÇÃO DO EXERCÍCIO:
Posição inicial deitada no solo com membros inferiores estendidos, membros superiores com cotovelos esticados e relaxados elevados para o alto da cabeça com um alongamento de peitoral. Antes de elevar o tronco, se solicita a ativação dos pelvitrocanterianos e glúteos (“beijinho”), dos abdominais profundos “colando o umbigo nas costas” e uma vigilância para manter a pelve em posição neutra. Então se solicita à medida que o tronco sobe, se “enrole” a coluna a partir de uma força que puxa as costelas na direção da pelve. Um cuidado especial se deve ter com as escápulas para mantê-las encaixadas, pois existe uma grande tendência a puxar o tronco para cima a partir de uma contração dos pré-cervicais e a instabilidade da escápula pode favorecer um tensionamento da musculatura do pescoço. O exercício se completa com a posição sentada com membros superiores e inferiores estendidos. Ao descer, é solicitado um desenrolamento da coluna lento e uma evolução dos membros superiores para o alto, até o máximo alongamento destes e relaxamento de peso.
ANÁLISE CINESIOLÓGICA:
A posição inicial permite alongar a cadeia anterior de membros superiores e a posição neutra da pelve protege a lombar decompensações. A solicitação dos pelvitrocanterianos, do psoas e dos abdominais profundos garante o trabalho do centro de força (“power house”). O movimento coordenado com a respiração e com os membros superiores desenvolve o controle do movimento (“consciência corporal”) e solicita uma ativação harmoniosa para o movimento o que transforma o desafio da resistência a ser vencida num movimento fluido e agradável. A estabilização escapular é essencial para evitar o tensionamento dos músculos do pescoço e ombros. O enrolamento da coluna dissociando cada vértebra favorece a mobilidade intervertebral o que reduz a sobrecarga mecânica para outras regiões que costumam compensar a hipomobilidade tão comumente encontrada na dorsal (como a cervical e a lombar). A elevação do tronco se dá especialmente pelo torque desenvolvido através de uma contração isotônica concêntrica de todos os abdominais que enfrentam um grande desafio, sendo um excelente fortalecimento. A extensão dos membros inferiores solicita a ação do íleopsoas que se encontra alongado, aumentando o desafio para ele e para os abdominais.
Ana Tereza Oliveira1, Bruno Mota1, Flávia Castagno1, Ivana Ruiz1, Kátia Nunes
Sá1,2, Vanessa Freire1,Jaqueline Borges1
1 Atelier do Corpo, Salvador-BA, 2FBDC/ Curso de Fisioterapia, Salvador-BA
Discordo que o alongamento de cadeia de membros superiores seja um objetivo do exercício Roll Up…
Adorei o artigo ! E concordo com a karina . ( ao meu ver) existe no momento em que os braços estão estendidos acima da cabeça , o alongamento do peitoral devido a estabilização da toraxica , e , alongamento da parte posterior do pescoço, (no aceno).
Mas não acho que seja um objetivo do exercicio . Mas gostei do questionamento , que me fez pensar ….. espero que tenha pensado certo .
Bem, pensei bastante e discordo de vocês pensando que quando se fala em CADEIA presume-se estar abordando fascia e não uma musculatura propriamente dita. Sendo assim, acredito que um dos objetivos do Roll Up possa ser alongar essa Cadeia justamente por esta estabilização necessária das Costelas. É só pensar naqueles nossos alunos com maior dificuldade…
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