The name Rollpilates consists of two words. The word roll means rolling, wheeling and Pilates is a widely spread and popular exercise method. Rollpilates is a system combining Pilates and the fascia-oriented training, whose ground is based on various types of stretching, and which incorporates rollers into the system.

 

PILATES

The basis of Rollpilates in the Pilates method. Its founder J.H.Pilates (1880-1967) was born in Germany and in 1926 left for New York where he opened his exercise studio with the support of his wife. Their first clients were dancers mainly, but sportspeople, actors, actresses and higher-class people started coming soon too.

The method became very popular because it is a complex exercise set suitable for everybody without any age, fitness or skill restrictions. The programme is suitable for beginners, pre-intermediate or advanced individuals. The emphasis is put on the correct posture, breathing and the core stabilization. The core muscle (powerhouse) initiation is the first step in Pilates. The method involves lateral breathing, which helps to activate the abdominal muscle during exercising. We should never hold the breath. We should inhale through the nose and exhale through the mouth, even when doing the most difficult exercise. The Pilates system helps to correct posture and muscle dysbalances, to create new and correct locomotory stereotypes without any muscle tension. It supports the fitness, and it shapes the body. Another goal is to balance both body and mind.

Pilates is used for some treatments in rehabilitation, by sportspeople in their training and it is popular in the public. In its basic form it is a kind of exercise on mats. To improve the quality and increase the efficiency, different types of equipment and sports aids are used. Various balance aids are popular these days to increase the instability. They support better the involvement of the core muscle system and increase the level of the difficulty of exercise. People should master the basic versions of the exercise correctly first, because incorrect exercising might cause wrong breathing, dysbalances and other health problems. The system was really well-developed by Joseph Pilates, but it is constantly enriched with a new scientific knowledge. The Pilates lectures have opened the system to modern inputs and they are incorporating the knowledge of the fascia-oriented training in it nowadays too. The influence of the Integrated Systems Model (ISM) by Diane Lee, the Canadian therapist, who introduced new information about the core stabilization, the connective tissue and the fascial network, brought new trends into Pilates. The Fascial-Oriented Pilates Training started in 2001 and the system is enriched by the training of the neuromyofascial net. In accordance with the Pilates and Fascia-Oriented Training principles new movement sequences are formed and long myofascial chains are involved in the exercise process. The movements are multi-directional and their rhythm, frequency and pace change. It is a young system, which is still in progress and it aims to establish a comprehensive programme working with complex neuromyofascial meridians.

 

STRETCHING

Stretching is the basics of the fascial fitness, so we would like to introduce it a bit deeper. Originally, stretching is an English word meaning “protraction, expansion, elongation, stretch”. It is a special kind of exercise which extends flexibility and mobility, helps to prepare the body for motion load and strain, but it also prevents against injuries.
According to Buzková (2006) the main goal of stretching is “to stretch muscles optimally and to develop the range of motion without any negative effects, to decrease muscular tension after motion activities and to maintain muscles flexibility.” It optimises the shape of the neuro-muscular system before sports performances, prevents muscles from their possible injuries and some muscular diseases. It also supports the prevention of joints. Stretching prepares the body for the strain and locomotion and sports performance.

Stretching Types

According to Nelson & Kokkonen (2007), stretching may be divided into four basic kinds:

• Static stretching
• Dynamic stretching
• PNF stretching (proprioceptive neuromuscular facilitation)
• Ballistic stretching

Besides the above mentioned types, Buzková (2006) defines some other stretching types:

• Active stretching
• Passive stretching
• PIR method (post-isometric relaxation)
• Rhythmic stretching
• Repetitive stretching
• Power stretch
• Balance stretch

Static Stretching

It is a stretching method which does not require much energy expenditure and gives enough time to “shift” the possibilities of the stretch reflex. The method uses dwells and has two parts. First, the muscular tension is released and consequently the flexibility is increased. The danger of injury is very low during the static stretching. The muscle is stretched ultimately and then, the dwell for 20 seconds – 2 minutes is recommended according to some reference sources. In the static stretching to hold the breath is not advisable. The range of motion is extended when you breathe out. The static stretching can be used for the improvement of flexibility (Alter, 1994, Buzková, 2006).

Dynamic Stretching

Dynamic stretching is a pointed kind of stretching, which uses the kinetic energy, and where we fluently move from one pose to another. The controlled moves of the given range and speed predominate. Dynamic stretching is preferred more and more for warm-ups, because it is suitable for their specific requirements. In this kind of stretching we gradually increase the speed of movement or the range of motion, or both these aspects simultaneously. This is a relatively new stretching method which is used for the improvement of the joint mobility and it can also be used for the lengthening of warmed-up muscles, if it is necessary to maintain the increased pulse rate. It requires more repetitions. The advantages of dynamic stretching are the possibilities to transfer movement patterns and the range of motion to given sports activities and to improve dynamic flexibility (Buzková, 2006, Cacek & Bubníková, 2009).

PNF Stretching (Proprioceptive Neuromuscular Facilitation)

It is an active stretching method connected with the method PIR. After the muscle contraction, the phase of release follows with the subsequent muscle lengthening. The strain loads the muscle in a static way first for 5-10 seconds, and then it relaxes for 3-5 seconds. Subsequently the muscle is lengthened in a static way again for 10-15 seconds. When dwelling in the pose it is essential to breathe in. When releasing or moving for another pose it is essential to breathe out. This is probably the most effective stretching method, which is not used enough and which deserves more attention and a wide use (Buzková 2006, Cacek, Grasgruber, Bubníková & Strachová, 2008). A certain disadvantage of the method is that it is time-consuming and to perform the method correctly, a high level of proprioception is vital (Slomka & Regelin, 2008).
Ballistic Stretching

It is a swinging and springing kind of stretching, where the impulse is applied at the beginning of movement and then it is performed in an inertial way. One of the disadvantages of this method is a short period of dwelling in the ultimate pose. Another substantial disadvantage is the high probability of possible injuries. It is vital to perform this method very carefully. Primarily the method is used by professional athletes. It perfectly prepares warmed-up muscles for the load, but it does not extend the range of motion and flexibility (Buzková, 2006).

 

Other stretching methods and their characteristics according to Buzková (2006):

Active Stretching

Stretching is performed without any extrinsic power influence. It is a method where dwelling in the ultimate pose is performed intentionally. The period of 30-60-second dwelling in the ultimate pose is advised.

Passive Stretching

The method is used in rehabilitation and it is performed with the use of the extrinsic power influence (the body weight plus the other person). When the method is applied, consideration and communication between the involved people is absolutely essential, because it prevents possible muscle damage.

PIR Method

The post isometric contraction is performed first, with no changes in the muscle fibre length during the muscle activation. This phase lasts about 8 seconds with the subsequent release for about 3 seconds. Then the muscle lengthening for 20-30 seconds is employed.

Rhythmic Stretching

It is a combination of the static and dynamic stretching. There are several ways of its performance. Most frequently the first phase involves dynamic stretching followed with the static one. After several repetitions, the movements stop, and the person stays in the static pose.

Repetitive Stretching

Mini-bounces are employed in the ultimate position, which means that muscles are elongated when they are active.

Power Stretch

The core muscle activation and stabilization is stressed during exercising. The muscles in the lumbar area are activated, and the spine is elongated when inhaling. Power stretch involves dynamic and passive stretching, the power of antagonists is involved as well as the changes of the close and open positioning of pelvis. Besides flexibility, the method develops the power and balance, improves muscle dysbalances and supports the posture.

Balance Stretch

To increase demands and to stimulate deep core muscles, the method uses balance poses. If we want to increase the demands more, it is possible to extend the range of motion, to close the eyes, or to involve the arms.

 

Static vs. Dynamic Stretching

Polemics about the suitability and appropriateness of stretching before sports performances are quite frequent these days. Generally, the use of the static stretching before the sports performance, the development of flexibility with the use of static stretching after the sports performance and the positive influence of dynamic stretching focused on the dynamic power before the sports performance are accepted (Cacek & Bubníková, 2009).

Static stretching applied after the sports performance has a positive impact on the improvement of flexibility in the long-term context. Because stretching is employed after the performance, it does not have any negative impacts on it. The optimally developed flexibility enables to perform the intended movement at the full range. This kind of stretching should be involved in the training process regularly. Nevertheless it should not be a part of warm-up, but it should be employed after the sports performance (Cacek & Bubníková, 2009, Foretník 2010).

 

FASCIALFIT - FASCIA-ORIENTED TRAINING

Connective tissue works in the human body as one interconnected whole, it is omnipresent and goes deeply from the surface into the core, where it wraps all body structures and organs. It is spread from top of our head to the tips of the toes. Its cells vary in the shape and function, but they support our anatomical integrity. The fascial network plays an inevitable role in every human body. It interconnects its structures and organs and enables them to glide smoothly against each other thanks to its elasticity, plasticity and flexibility. It has many other functions in the body, such as supporting or mechanical one. It supports the intake of nutrients and the waste substance flow, the water circulation. It protects the body against the outer unwelcome impacts. In the course of life the tissue undergoes histological, morphological and other changes. Negative impacts, diseases, injuries, stress, painful and inflammatory processes influence its condition. They reduce its elasticity and some types of the connective tissue even become matted. Research findings show that a healthy fascial network is highly elastic and if the elasticity decreases it is possible to train it with the use of the correctly selected exercise. It remodels its architecture, rehydrates the tissue and restores the elasticity. The exercise also supports the involvment of the fascial kinetic energy in locomotion, which improves the locomotive performance and capacity.

How exactly can we train the fascial network? The problem is still under wide research, both in the lab and gym. But we know that we can train this net. This training does not bring any new type of exercise, we use what we know, and we only adopt these well known kinds of exercise slightly. The training has its basic principles formed in accordance with the research findings done in the field of the connective tissue.

It is sufficient to train for 15-20 minutes twice or three times a week only. The fascial net reacts more slowly, the first changes come after three months and the whole process can take up to two years. The induced changes are more durable than in the muscular tissue, though.

The fascia-oriented training can have different goals and these tasks influence the training structure. We use and change different forms of stretching to improve the elasticity, remodel the tissue architecture, or to learn how to use the fascial kinetic energy more efficiently. Long-lasting utilization of one stretching form and endless repetitions of the same exercise is not suitable. We use slow and fast dynamic stretching, the active and passive, bouncing, rhythmical and repetitive forms of stretching. It is vital to engage the balance exercise to increase a level of the difficulty, to offer more variety and diversity and to stimulate proprioception. The creativity and experience of lecturers is desirable, because slight modifications are effective. The longest possible myofascial chains should be involved and stretched, multi-directional motions and rotations and twists applied. One exercise battery without any modifications does not work in the fascia-oriented training. Rollers and other balance aids ought to be integrated into the stretching sequences. The utilization of a specific self-massage is included if the fascial rehydration and release are focused on. It is a slow massage in which an individual positions themselves on top of a roller and rolls over it. The slow, fluent and multi-directional accomplishment as well as the appropriate loading is very important and absolutely essential. The loading can be regulated by different positioning of various body areas on a roller. The massage might seem a bit painful first, but shortly the first discomfort disappears, and the conditions of the fascial network improve, soreness retreats. The fascial release can be also performed without the roller. The slow, pleasant, smooth, relaxed and nonviolent stretching in lying, sitting or standing poses with multi-directional motions and rotations fulfils this function too. The concentration on the deep breathing and the feel of a mat, chair or ground should be involved, yawning is advisable. This stretching is similar to the stretching activity we naturally do in bed in the morning after waking up.

Main principles

Gracefulness

Motions should be utilized in a relaxed, fluent, soft and quiet way with minimum force. Jerky movements, violent and rash changes or excessive loading does not support the process of the fascial network remodelling.

Variability

The fascia-oriented training means using as much variability when exercising as possible, which means modifications, changes in rhythm, pace and positioning. Repetitive, recurring and cyclical programmes are not appropriate.

Comprehensiveness

Complex movements are significant. We should not train isolated muscles or muscle groups, but the longest possible myofascial chains.

Consciousness

Movements are performed consciously. We should fully concentrate on the performance. There are many proprioceptors in the fascial network and their activation influences the restoration of the net.

Preparatory countermovement

If we want to consume the kinetic energy of the fascia, it is advisable to start movements with the preparatory countermovement. We start it with slight pretensioning it the opposite direction. The fascia becomes actively pretensioned and its dynamic recoil action supports the muscle work and enhances the performed movement.

Fascial Rebound and Fascial Stretch

These principles include stretching. Slow dynamic stretching is used to stretch the tissue and fast dynamic stretching is used to involve the kinetic energy of the fascia in the process of locomotion, exercise or the sports performance.

 

FOAM ROLLERS

The first person who used rollers in physiotherapy was Mr. Feldenkreis, his first rollers were wooden. In the 1970´s he met foam rollers and started to use them. Another promoter was a physiotherapist Mike Clark, who worked with professional athletes. He used rollers for acupressure, and later recommended them to athletes to release the muscular stiffness and tension and promoted them as a reasonably cheap alternative to self-treatment and soft tissue therapies. He also used rollers to work with trigger points, small tight areas within the muscle tissue, painful in palpation. Today foam rollers are used in various types of exercise for self-myofascial massage or as sports balance aids. They enable more effective core muscle work, promote the blood circulation, and thus improve the intake of nutrients and take waste substances away in cells more efficiently. They support stretching and body shaping, help to unblock problems in the neck spine area. The massage with rollers releases muscles and fascia, and restores balance in the whole locomotive system.

 

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