Warming Up to Roll Like a Ball in Pilates Exercises

Video Transcript

"I'll be teaching you "Rolling Like a Ball". This is a great exercise. It again is for spinal articulation. It?s a great massage for the spine. I never used to like doing this exercise; but it really feels good if you've got lower back issues. And even shoulder issues. Now. To prepare for this exercise, we're going to scoot the hips even closer to the heels. And pull your heel in as tight as you possibly can. Bracelet one arm around on the ankles and the other arm come to bracelet the wrist. Sitting up tall. Shoulders down your back. Pull your belly away from your thighs. Rock back on the back edge of your sitting bones, and float your toes up off the mat. Now point your toes, gently towards the mat, and hold this position. Squeezing the Abs back behind you, holding on tight but sliding the shoulder blades down. Heels as close to your seat as you can get. Separating the knees just slightly, and tuck your nose down in, making yourself a nice tight little ball. Now part of this exercise, the preparation, is the flow of the feet. So that you can feel the balance of your abdominals pulling in. Take a deep breath here, and as you exhale, pull those Abs even farther away, holding yourself nice and tight, sliding the shoulders down your back. That?s how we set up and prepare for "Rolling Like a Ball"."