*Review webinar notes here: https://www.youtube.com/watch?v=O5-X1xnd0iw&t=7933s

THE WHAT & HOW:
The ‘Pendulum roll’ (so named after the pendular action of the top, sweeping leg which is accompanied by the same action of the same-side arm) explores the potential to INVERT the body in floor-contact work (backside HIGH, supported on the shoulder/s) and functions as a convenient “end-tie” which allows coming back on oneself for a directional change. In progressing to the ‘Shoulder-Role’, the perspective and function of foot & shoulder “anchors” becomes significant as it is around these which the body is ultimately displaced, stepping “over” and “around” oneself in a transitional floorwork pattern which identically resembles that of a ‘Role’, albeit inverted & travelling over the shoulders.

Of significant note here is the application of of the feet as "anchors", around which the body is moved, which is most effectively learnt in the more open 'Neck-loading & foot/shoulder-'anchors'' resource. Firstly, contact the floor through the SOLES of the feet (including "knife-edge", when applicable), and NOT the tops of the toes. Contacting with the soles allows you to both "anchor" and PUSH, whereas the tops of the toes merely slide around with little control over them. Particularly, notice how, whilst the first foot "draws" the sweeping arc of the pendulum, THE SECOND FOOT DOES NOT MOVE. This is the meaning of an "anchor", and, functioning as so, it allow you to PUSH the backside high (coming up onto the shoulder) and manipulate your body around it.

As a pattern which passes through inversion, STRUCTURE (and therefore ‘structural awareness’) becomes of optimal importance and the most common area of potential breakdown/difficulty in this transition. With careful observation (and allowing the body to naturally organise itself) it should be noted that, along with the SHOULDERS as a base, the outstretched ARMS are also used to widen it and add stability as well as contributing to moving the body in space with directed PUSHING, or bracing against, the floor. For this to be effective, the base is most significantly across the TOP OF THE SHOULDERS (the head pulled in tightly out of the way & negotiated around it as the weight transitions from one side to the other), and NOT the upper-back.

To ensure travelling across the SHOULDERS, it should be enough to emphasise an intention to keep the backside as HIGH as possible – as soon as it drops the spine will flex, not only shifting the base down to the upper-back but, as the same time, bringing the weight of the backside further AWAY from the base of support, closer to the ground, and making the feeling of “falling back down to earth” a consistent struggle. The simple objective in terms of structure, then, is to KEEP THE BACKSIDE OVER THE SHOULDERS when transitioning inverted across them, feeling (as well as seeing) the spine TALL and EXTENDED, rather than short and “hunched”.

GENERAL PRESCRIPTION:
Toward this understanding of structure, and also for the development of physical capacities which can be lacking (namely range in front-folding & spinal flexion/posterior-chain mobility as well as strength/mobility of the neck), the practitioner should already have experience with innately connected contexts such as ‘Neck-loading & foot/shoulder anchors’ and ‘Circles of the neck & shoulders’ – for the latter, the full ‘Neck rolls’ progression should be achievable and have strong experience, or the range to optimally perform the full ‘Shoulder-role’ will simply not be available.

As a general prescription, the ‘Pendulum roll’ & ‘Shoulder-Role’ can be practiced from the perspective of a floor-entrance/exit pattern, as well as a locomotive transition. In the initial instance, then, it can be valuable to simply open a space for practice (or, more simply, “playing around”) with all variations to begin understanding the innate similarities and consequential integration between them. Anywhere between 1-5 minutes for multiple (3-4) or a single set per session 1-2 per week will allow the body to begin naturally organising itself, and after a 6-8 week phase of this shifting to 5-10 repetitions per side, variation dependent, to really begin “greasing” the pattern and making it optimal and embodied.

Whilst each variation has its own uses and benefits, as one pattern follows on from the other it is recommended to practice them in the order given, allowing one to each consequential phase of practice. This also ensures that each is given its own deserved attention, as we remember that there is no “movement hierarchy” and no single pattern is better than another here, despite their “progressive” presentation. As with all newly acquired patterns, as each are given their sufficient practice it is recommended to play with integrating them into a more open context for time, e.g. 60-90” per set of NON-STOP movement, linking them together and placing them within the practitioner’s existing vocabulary of floorwork patterns.

0:06 - Pendulum roll
1:01 - Pendulum roll to tic-tok
1:48 - Shoulder Role (stepping)
2:39 - Shoulder Role (full/feet connected)

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