Rolling in relation to the spine is an important skill in the Pilates repertoire. Joseph defined exercises by rolling and unrolling the spine as well as created rolling exercises utilizing a variety of leg positions. Rolling Like a Ball builds the fundamental skills necessary for other rolling exercises as well as inverted exercises. This exercise can be your nemesis if you have uneven flexibility in the spine, tight hips, or a lack of strength in the hips, booty, and low belly. As well, this exercise can be more harmful than beneficial if you roll improperly or have back injuries such as herniations or bulging discs. If you are able to practice Rolling Like a Ball, it will massage the spine and lungs, strengthen the abs, improve spinal flexibility, and create skills needed for other rolling and inverted exercises.
Rolling Like a Ball is not only the first rolling exercise, but also the first inverted exercise taught. Many practice this exercise with the goal of rolling back up to the starting position. You may kick your legs, lift your shoulders, hold your breath, and/or push the upper back out all in hopes of returning to the starting position. However, the focus of this exercise is not to get back to the starting position. The goal is to roll onto your shoulders with your tailbone over your shoulders. This position is key for a variety of inverted Pilates exercises. The previous Pilates skills will be helpful in making your Rolling Like a Ball successful. Your Pilates breath will help create flowing motion, the Hundred provides the ab strength needed to maintain the ball shape, and the Roll Up provides the spinal flexibility necessary to create an even rolling surface. And don't forget about Single Leg Circle, which provides hip freedom to help release the low back and strength to lift your tailbone to suspend on your shoulders. If you struggle with your Rolling Like a Ball, review the previous articles on these exercises to gain the skills necessary.
Most students ask me why it is important to master the rolling back motion. When you have the flexibility and strength to roll onto your shoulder blades, you will have enough energy to roll back to the starting position with ease. Inversion exercises can be a struggle if your spinal flexibility is imbalanced or you try to muscle through it with just your arms or belly. If you have a build up of tissue in your upper back, tight low back, and/or tight hips, your spine will not create an even rolling surface. Your roll will be like a flat tire. This is another reason why it is important to roll on all parts rather than change the integrity of the exercise to lift back to starting. You miss the key element in building the flexibility needed in this exercise as well as for a healthy spine. It really is all about rolling evenly on all parts of the spine to release excessive tissue in the back while releasing tension in tight spots to create a surface that decompresses the spine evenly.
Not only will flexibility be important, but also the use of the hips, booty, and low belly. It is important to create a full body exercise with control when inverted. It is the only way to get your hips over your shoulders without the booty feeling like a ton of weight. You must find engagement in the legs, hips, booty, and low belly to find the lift that will be supported in your inverted exercises. Lack of engagement in the legs, hips, booty, and low belly many times is the death to an inverted exercise especially Rolling Like a Ball. The booty feels too heavy to control, the shoulders and arms grip to support the motion, and the spine leverages off a particular area continuing to create flexibility imbalances as well as a build up tissue where the leveraging occurs. Learn how to perform Rolling Like a Ball properly to find the strength needed for other inverted exercises while releasing tension in the spine.
Analysis
Before mastering Rolling Like a Ball, you need to check in with the skills you have mastered thus far. Do you still struggle with the Roll Up? Have you started to advance your Hundred? Do you practice Single Leg Circle with a straight or bent knee? Once you know where you are still tight or struggle in these exercises, you can focus on improving them in Rolling Like a Ball. You just may find a new feeling that helps with the other exercises or understand how those exercises can help your Rolling Like a Ball.
Exercise
Rolling Like a Ball- Modified
Sit slightly off your sitz bones with knees bent, feet flat on the floor, and chin lowered to your chest. Place your hands on your shins with your elbows slightly lifted and arms engaged. Pick your feet up to balance with your knees shoulder width apart and breathe 5-10 breaths and then place your feet back on the mat. If it is hard to be in this tighter shape, place your hands under your thighs to open the ball shape. Once you feel comfortable with the balance, start to roll backwards. Inhale as you pull your belly in and up as you roll off your sitz bones lifting your tailbone over your shoulders to suspend for a few seconds. Exhale as you roll back to the balance position. Practice 5-8 repetitions. Remember it is ok if you don't get all the way back up. It is all about the rolling back action. Make sure to keep your chin tucked to avoid opening the ball shape as well as hitting your head. If you have any back problems such as herniation or bulging disc, do not practice the actually rolling part of the exercise. See a trained Pilates instructor to determine whether you should practice this exercise.
Rolling Like a Ball- Advanced
Sit slightly off your sitz bones with knees bent, feet flat on the floor, and chin lowered to your chest. Place your left hand on your right ankle and then grab your left hand with your right hand slightly lifting the elbows to engage the arms. Pick your feet up to balance in the tightest ball shape your body allows with feet close to your booty and knees into your shoulders. Inhale as you pull your belly in and up as you roll back lifting your tailbone over your shoulders to suspend for a few seconds. Exhale as you roll back to the balance position. Practice 5-8 repetitions.
Master Rolling Like a Ball to massage the spine and lungs, strengthen the abs, improve spinal flexibility, and create skills needed for other rolling and inverted exercises. When you master your Rolling Like a Ball, give yourself a high five...You are a ROCKSTAR!
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