fbpx

Rolling Like a Ball

« Back to Glossary Index

Videos:

Images:

Description:
Rolling Like a Ball is an abdominal flexion exercise where the rectus abdominus is isometrically contracted to keep the spine in a flexed state. You will learn strength, balance and control over your abdominals. This exercise will also teach the relationship between the shoulder girdle, thorax, spine and pelvis as well as how energy flows and transfers throughout the body during dynamic motion. As an added benefit you will receive a back massage when the exercise is performed correctly.
Muscles Used:

Flexion of the neck and Spine:

  • [popit url=”http://en.wikipedia.org/wiki/Longus_capitis” height=”400″ width=”800″ scrollbars=”0″]Longus capitis[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Longus_colli_muscle” height=”400″ width=”800″ scrollbars=”0″]Longus_colli[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Rectus_capitis_anterior” height=”400″ width=”800″ scrollbars=”0″]Rectus capitis anterior[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Sternocleidomastoid” height=”400″ width=”800″ scrollbars=”0″]Sternocleidomastoid[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Transversus_abdominis_muscle” height=”400″ width=”800″ scrollbars=”0″]Transversus abdominis[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Rectus_abdominus” height=”400″ width=”800″ scrollbars=”0″]Rectus Abdominus[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Abdominal_internal_oblique_muscle” height=”400″ width=”800″ scrollbars=”0″]Abdominal internal oblique[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Abdominal_external_oblique_muscle” height=”400″ width=”800″ scrollbars=”no”]Abdominal external oblique[/popit]

Flexion of the legs and hip:

  • [popit url=”http://en.wikipedia.org/wiki/Iliopsoas” height=”400″ width=”800″ scrollbars=”no”]Illiopsoas[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Hamstring” height=”400″ width=”800″ scrollbars=”no”]Hamstring[/popit]

Arms:

  • [popit url=”http://en.wikipedia.org/wiki/Deltoid_muscle” height=”400″ width=”800″ scrollbars=”no”]Deltoid[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Pectoralis_major_muscle” height=”400″ width=”800″ scrollbars=”no”]Upper pectoralis major[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Teres_major_muscle” height=”400″ width=”800″ scrollbars=”no”]Teres major[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Bicep_brachii” height=”400″ width=”800″ scrollbars=”no”]Bicep brachii[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Coracobrachialis_muscle” height=”400″ width=”800″ scrollbars=”no”]Coracobrachialis[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Triceps_brachii_muscle” height=”400″ width=”800″ scrollbars=”no”]Triceps brachii[/popit]

Forearm and Hands:

  • [popit url=”http://en.wikipedia.org/wiki/Extensor_digitorum_muscle” height=”400″ width=”800″ scrollbars=”no”]Extensor digitorum[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Flexor_digitorum_profundus_muscle” height=”400″ width=”800″ scrollbars=”no”]Flexor digitorum profundus[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Flexor_pollicis_longus_muscle” height=”400″ width=”800″ scrollbars=”no”]Flexor pollicis longus[/popit]
  • [popit url=”http://en.wikipedia.org/wiki/Flexor_digitorum_superficialis_muscle” height=”400″ width=”800″ scrollbars=”no”]Flexor digitorum superficialis[/popit]
Set up:
  • Sit on your mat with your knees bent and feet off the floor (balance point).
  • Place your hands on top of shins or behind your thighs depending on your level (see below).
  • Have your feet in plantar flexion (pointed).
  • Knees may be apart or together depending on your level.
  • Create oppositional energy by allowing the thighs to push into the hands as the hands pull the thighs towards your chest. Balance the energy (contractions) so that the legs do not overpower the arms.
Action:

Level 1:

  • Sitting in your balance point place your hands behind thighs.
  • Squeeze legs together with pointed toes (plantar flexion).
  • Inhale: begin to rock backwards onto your thoracic self (between your shoulder blades). Using your lower abdominals lift your hips to the sky
  • Exhale: contract your abdominals and return to your balance point.
  • Repeat: 8-10 times

Level 2:

  • Sitting in your balance point place your hands on your shins.
  • Bring legs into an external rotation. The knees will be apart about shoulder width and the heels together with pointed toes (plantar flexion).
  • Inhale: begin to rock backwards onto your thoracic self (between your shoulder blades). Using your lower abdominals lift your hips to the sky.
  • Exhale: contract your abdominals and return to your balance point.
  • Repeat: 8-10 times

Level 3:

  • Sitting in your balance point place your hands on your shins.
  • Squeeze legs together with pointed toes (plantar flexion).
  • Inhale: begin to rock backwards onto your thoracic self (between your shoulder blades). Using your lower abdominals lift your hips to the sky
  • Exhale: contract your abdominals and return to your balance point.
  • Repeat: 8-10 times

Level 4:

  • Sitting in your balance point place your hands on your shins.
  • Squeeze legs together with pointed toes (plantar flexion).
  • Create the tightest ball you possibly can.
  • Inhale: begin to rock backwards onto your thoracic self (between your shoulder blades). Using your lower abdominals lift your hips to the sky
  • Exhale: contract your abdominals and return to your balance point.
  • Repeat: 8-10 times trying not to stop between each repetition.
Modifications/Variations:
 Rolling Like a Ball can be a therapeutic massage or an intense abdominal exercise that focuses on control.
Rolling Like a Ball with magic circle:
Rolling Like a Ball with fitball:
Rolling Like a Ball with therapy band:
Warnings/Contraindications:
Rolling Like a Ball involves rolling over and articulating the spine. Choose what is best for you that day. Exercise is about finding what works for you and what your body needs. If you have a tight low back, neck strain, spinal injury or distasis recti you may have trouble performing this exercise. If you are unable to perform this exercise with precision and control please become proficient with how to do the Hip-up, pelvic tilts and balance point  exercises.

What you may feel:
  • Having the shoulders curl forward and elevate to your ears are common when learning how to do this exercise. Perform this exercise with relaxed shoulder and chest muscles. Also avoid letting the pelvis flip forward every time you return to balance point. Contract your lower abdominals to put on the breaks.
  • Do not roll onto your neck. The junction between your thoracic and cervical spine is not meant to bear the entire weight of your body. Doing so repeatedly, haphazardly, and without proper mobility can lead to paralysis, pinched nerves, bulging or herniated discs. Take care to be mindful of your body in this exercise by moving slowly, methodically, and with purpose.
  • Make sure your abdominal muscles do not push out like a bread loaf. Let your transverse abdominus pull tight like a corset to stabilize your spine and keep your organs from pushing against your abdominal wall. This engagement will allow you to create a hollowed out abdomen and create the maximum amount of stretch in the spine.
  • Avoid let your feet kick over your head when rolling backwards. Keep the hamstrings isometrically contracted so that the knees stay bent.
Technique/Cues:
  • Do not roll onto your neck. Instead balance on your thoracic shelf between your shoulder blades.
  • Keep your movements slow, precise and fluid in order to articulate the spine one bone at a time back to the floor.
  • Do not roll with momentum, but with control.
  • Allow your movements to be like a pendulum swinging through the middle and levitating briefly on each end.
  • The levitation occurs between the shoulder blades and the sacrum not the neck and sitting bones [popit url=”http://en.wikipedia.org/wiki/Tuberosity_of_the_ischium” height=”400″ width=”800″ scrollbars=”no”](ischial tuberosities)[/popit].
  • Maintain a C-curve in the spine and do not allow the pelvis to flip forward as if someone is pulling your belt buckle.

*** There are many schools of Pilates which have many different techniques and choreographies applied to the same exercises. The information contained within this website by no means is meant to replace the advice, judgment and expertise of a fitness professional. If you are ever unsure about how to perform an exercise contact a fitness professional who can guide you and watch your body move through the exercise. As with all physical activity consult your physician before beginning a regimen, use sound judgment, listen to your body, and know your limits. ***
« Back to Glossary Index
May 4, 2015

0 responses on "Rolling Like a Ball"

Leave a Message

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Friday, December 4th, 2020 at 9:28am
Friday, December 4th, 2020 at 9:28am
Friday, December 4th, 2020 at 9:28am
Friday, December 4th, 2020 at 9:28am
Friday, December 4th, 2020 at 9:28am
Friday, December 4th, 2020 at 9:28am
Friday, December 4th, 2020 at 9:28am
Friday, December 4th, 2020 at 9:28am
Friday, December 4th, 2020 at 9:28am
Friday, December 4th, 2020 at 9:28am
Friday, December 4th, 2020 at 9:28am
Friday, December 4th, 2020 at 9:28am
top
California Pilates LLC 2020 © All rights reserved.
X
X