Rolling Like a Ball
A playful exercise that massages the spine while developing balance and core control. Maintain a tight ball shape throughout.
1 min
Inhale to roll back, exhale to roll up
1Setup
Sit at front of mat. Bring knees to chest, hold shins. Lift feet off mat, balancing on tailbone. Round spine into C-curve, chin to chest.
2Execution
1. Maintain tight ball shape. 2. Inhale, roll back to shoulder blades. 3. Exhale, roll up to balance on tailbone. 4. Never roll onto neck or head. 5. Use abdominals, not momentum. 6. Pause at top each time to find balance. 7. Repeat 6-10 times. 8. Place feet down to finish.
Tips for Better Form
- ✓Keep heels close to glutes
- ✓Chin stays tucked
- ✓Don't throw head back
- ✓Roll along center of spine
Watch Demo
Equipment Needed
mat