Rolling Like a Ball

Equipment:

Mat

Prop:

None

Difficulty (1-5):

1

Repetitions:

5-8

Main Body Position:

Inverted

Spine Position:

Flexion

Part of Series?

No

Start Position 🏁

  • Sit with legs in front, knees bent
  • Make sure there’s enough room behind on mat to roll back and forth
  • Hold front of each ankle
  • Draw heels as close as possible to pelvis
  • Draw knees as close as possible to chest
  • Lift elbows
  • Rotate pelvis slightly until feet lift a small amount off mat

Cues 💡

  • Use arms to pull heels as close as possible to pelvis throughout
  • Flex spine as much as possible
  • Rotate pelvis to initiate rolling movement
  • Touch each vertebra to mat during rolling movement, both forward and backward. Aim to not skip sections of spine.
  • Keep toes from touching mat when rolling forward to the starting position
  • Aim to maintain exact shape of body throughout exercise

Breathing 🫁

  • Inhale (nose) while rolling back
  • Exhale (mouth) while rolling forward

Modifications 🔧

  • Hold behind knees and don’t worry about keeping heels close to pelvis
  • Hold starting position, with feet lifted a small amount off mat and don’t perform the rolling movement