What you need to know about the ball roll exercise. This quintessential exercise stretches and massages your entire spine, strengthens your core, and helps you breathe deeply as you work your way through the mat series. Keep in mind that the order of the exercises requires you to change positions frequently, keeping your whole body active and moving: flex, stretch, twist, twist, sit, lie on your back, then on your stomach, then on your side, just as you do in life.
Joseph Pilates purposely designed the mat series to support and strengthen natural human movements. For example, when you do the single-leg circle, you keep your spine straight and stable throughout the entire exercise. Consequently, this follow-up exercise requires you to flex and rotate your spine, so your muscles continue to grow stronger and more flexible without tightening or bulging.
As part of your warm-up, you work your body through these first Pilates exercises in the same way that a baker kneads bread dough. By flexing, stretching, and warming up your muscles, expanding your breath, and stimulating circulation, you prepare your body for all the action ahead, both in the Pilates studio and in your daily activities.
What is rolling like a ball?
Performing the basic movement of rolling like a ball involves sitting up, bending your knees toward your chest, holding the lower part of your shins with both hands, and rolling your spine and head up and over your knees until you feel round like a ball. In this position, roll back and forth, up and down your spine, to massage your back on the mat. As she rolls, her spine is fully bent and her eyes remain focused on her belly.
What does the exercise of rolling like a ball do?
Rolling like a ball is an excellent exercise to strengthen the joint and spine, but its benefits go far beyond that important function. This exercise is a great way to develop healthy deep Pilates breathing. As you move backwards, the movement draws air into your lungs, causing your back to inflate and your vertebrae and ribcage to expand and decompress. Your forward rocking motion pushes the air out of your lungs in a deep, healthy exhale. Each repetition strengthens your belly as you squeeze your abs to force air out of your lungs. The massaging action of the rolling encourages healthy circulation as it lengthens the muscles in the back, hips, and shoulders. Here are some other benefits of this amazing exercise:
o Stronger integration between your Powerhouse and pelvis (buttocks, pelvic floor, inner thighs, hamstrings, and back muscles). o Better stabilization of the shoulder girdle and integration skills. o Improved balance and coordination. o Better full body integration to facilitate a strong mind/body connection.
The basic exercise of rolling like a ball
The steps in the following section describe the basic procedure for performing the Roll Like a Ball exercise at an intermediate level. Again, this exercise can be very difficult, and many people find the rolling back motion a bit disorienting, so take your time and play around with the exercise to get comfortable with it. And fear not, this exercise can be modified in a number of ways. You will find beginner and advanced Pilates modifications by following the presentation of the basic steps.
Step by step through the basic exercise
To transition from the single-leg circle, inhale to bend your left knee and press it into your chest with both hands, then as you exhale, keep both hands on your left shin and bend your head, shoulders, and upper body forward as you lift your spine off the mat, vertebra by vertebra, until you are sitting. Inhale as you bend your right knee toward your chest and hold both lower shins; your knees are shoulder-width apart, heels are touching, and your elbows are high and wide. Exhale to further curve your spine, pushing your belly in and up along the front of your spine as you curl your head between your knees, eyes on your belly. Imagine that your belly is massaging your internal organs and spine. Move carefully on your tailbone just enough to keep your balance; Your gently pointed toes should be floating slightly above the mat. Now, follow these steps to perform the basic Roll Like a Ball intermediate exercise:
1. Inhale, letting your breath lengthen your spine up and up like a wave curling over a surfer, as you curl your tail under you and roll your spine back, one vertebra at a time; Roll in a smooth, flowing motion across the mat, until you are on your spine between your shoulder blades. Suspend your hips as high as you can without rolling onto your neck.
2. Exhale to roll down your spine, returning to your original balancing position on your tailbone with your toes just off the mat. As you roll forward, use your arms to pull your legs toward you to further strengthen and challenge your belly and help you breathe out. Keep your elbows up and open.
3. Repeat steps 1 and 2 five to eight times.
If you feel any tension or discomfort in your neck, mid-back, or lower back during Rolling Like a Ball, stop and assess your movements. Maybe you’re winding up too much, putting pressure on your head or neck. Or maybe you need to modify the exercise to make it more accessible for your current condition. Modify as needed but don’t work through the pain!