Rolling

It can be a pretty jarring experience when members come into the first class or two expecting to ‘workout’ but the next thing they know they are rolling around on the floor like a snow angel. Understandable!

But at Uptown Movement, we prioritize moving. Yes, lifting weights and getting stronger is essential, and stretching is crucial, but these are all pieces of a bigger picture. Together, they help develop our members’ capacity to move, increasing quality and longevity in the process.

Reeling Back the Years with Rolling

The primary roll we teach our members is the X-Roll. Many parents will recognize this as one of the earliest movements babies make—a precursor to crawling and eventually walking. It teaches coordination, sequencing, and counterbalancing of the limbs around the spine’s oscillation.

By dynamically moving the limbs in unfamiliar positions, we keep the brain’s capacity to adapt and learn fresh and engaged. This adaptability is called neuroplasticity.

The X-Roll begins on the floor—a safe, supportive position where the nervous system feels secure. This setup allows the body to relax and engage naturally, almost like resetting to our earliest movement patterns. It sheds unhelpful habits we accumulate from our everyday lives.

Roll with the Punches

The next roll is the tuck roll—an essential movement for preparing the body to handle falls. Falls are, after all, the leading cause of fatal injury for adults over 65.

The goal is to make our spines more malleable, helping them meet the ground like a ball rather than a stiff rod. This way, impact turns into momentum, not a hard stop. Starting with basic flexion, the tuck roll can progress from lying down to kneeling to standing.

I Know it Feels Weird, but Just Do It

Joining a gym is already intimidating, and movements from our childhood can feel especially strange. But embracing variety, getting comfortable with the floor, and moving in ways daily life doesn’t expose us to have incredible benefits in the long run.

So dive in! These movements can be learned progressively, with consistency. Over time, you’ll build confidence in your ability to flex and move dynamically as needed. Don’t overthink it—just have fun, get rolling, and don’t worry if you get a “boo boo” or two along the way!