Focus on rolling off the sitting bones, not hanging in the low back.
Strength in the psoas is crucial for lumbar support and flexion.
Rolling like a ball: key exercise for spine and abdominal massage, and fun.
Important foundational exercise that supports many other movements.
Key Instructions
Starting Position
Feet on the mat, hands to the back.
Push into hands and feet equally.
Maintain a low position in the pelvis.
Find a "scoop-y" place, stay connected.
Bring pelvis forward while staying connected.
Lower pelvis, use psoas strength to bring knees toward chest.
Hold legs, tippy toe hands back, hold ankles.
Critical Points
Do not hang in the low back; stay connected to the ribs and pelvis.
People often perch because they lack psoas strength.
Maintain connection of ribcage over shoulders, pelvis over shoulders during the roll.
Avoid simply rocking; focus on lifting hips.
Knees should be hip-width apart, not too wide or narrow.
Engage arm connection to maintain spine alignment.
Benefits and Adaptations
Translates into exercises like jackknife, corkscrew, rollover, and teaser.
Basic level but foundational for more advanced work.
Adaptations for Different Needs
For those with short arms or more volume, use a belt or sturdy band for assistance.
Extended leg as a lever for higher lift onto shoulder girdle.
Clients fearful of rolling can start with rocking on the ground to build confidence.
Common Mistakes
Failing to maintain connection between ribs and pelvis leads to poor form.
Looking to the side or up can flatten the back; always look downward to maintain curvature.
Avoid overarching if you tend to be lordotic.
Stay focused on breath: inhale to lift hips, exhale to roll back up.
Simplified Steps
Sit on sit bones, feet in front.
Roll slightly off sit bones without hanging in the low back.
Engage arms and ribs forward.
Tip back just enough to lift legs.
Inhale to lift hips to roll onto shoulders, exhale to roll back up.
Summary
Rolling like a ball is a versatile and pivotal exercise in Pilates, serving as a base for many other moves, and it helps in building core strength and flexibility. Proper form and understanding of body mechanics are essential for mastering this exercise.
Miscellaneous Tips
Stay mindful of the breath.
Maintain proper alignment throughout.
Use appropriate modifications based on individual needs.
Continue practicing to build strength and fluidity in movement.