Pilates exercises explained
Rolling Like a Ball
The Pilates exercise "Rolling Like a Ball" supports the flexibility of the spine. The back is massaged by loosening the muscles that attach to the spine. At the same time, this exercise promotes dynamic stabilization.
All exercises that promote articulation of the spine serve as preparation for this complex exercise.
Exercise description
We sit in an upright position and begin to round the back by activating the abdominal wall and pulling the pubic bone towards the sternum. At the same time we lift our legs bent and keep them parallel. We place our hands on our shins. Gaze goes towards the floor. We are round like a ball and try to keep this roundness throughout the exercise.
With the inhalation we roll dynamically up to the shoulder blades, balance briefly on the upper back and come back to the starting position with the exhalation. Balance briefly on the buttocks behind the ischial tuberosities without touching the floor with the feet.
We repeat the exercises about 5 to 8 times.
Pro Tip From Maria
The less you work with momentum here, the more controlled you can perform the exercise. Imagine you're in a big balloon that lets you rock softly back and forth.
If you feel like you're rolling a bit out of plumb, it could either be due to imbalances in your back muscles or your spine has a lateral S-curve (scoliosis). However, the more you repeat this exercise, the more controlled it will feel after a while.
Video with the brief explanation of the Pilates exercise Rolling Like a Ball
Most common errors
Neck touches the floor.
Feet touch the floor after rolling up.
The gaze goes backwards during the movement; this can also cause the spine to hyperextend.
Assistance
What can you do if the exercise is too difficult?
When rolling, focus primarily on the abdominal muscles to maintain dynamic leadership.
Always keep your eyes down!
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