Rolling Like a Ball (Rolling Back)
This is another Pilates exercise that I definitely did as a kid (although with terrible form I’m sure). Rolling Like a Ball is called Rolling Back in Return to Life Through Contrology by Joseph Pilates. This exercise is taught differently today than how Joseph originally intended it to be taught when he wrote his book. The biggest difference is that you should not go as far back as Joseph did when you do the roll—do not roll onto your neck. I would avoid this move if you have any back or neck injuries.
Benefits of Rolling Like a Ball
- Core stability
- Strengthens abdominals
- Spinal mobility
- It’s fun!
Performing Rolling Like a Ball
- Begin seated.
Start the exercise in a seated position.
- Bring your knees to your chest.
Round your back and pull your knees towards your chest, keeping your feet on the floor.
- Hug your legs.
Hug your legs and place your hands on your ankles.
- Elevate your feet.
Lift your feet off of the ground and point your toes.
- Balance on your sacrum.
Balance in this position and gaze down towards your naval.
- Let’s roll.
Inhale and then exhale as you roll back onto your mat, ensuring that you only go as far back as your shoulders.
- Roll back up.
Inhale at the bottom and then exhale as you roll back up to the balancing position.
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Modifications
- If you cannot reach your ankles when in the balancing position, just reach as far as you can or wrap your arms right below your knees.
- If you have trouble balancing, try to master balancing on your sacrum before adding the rolling movement to the exercise.
Tips for Success
- Do not roll onto your neck. Only roll as far back as your shoulders.
- Really activate your abdominals to support you throughout this exercise.
- Make sure you stay in a c-curve position with your spine.