1. Rolling like a ball
The Rolling Ball is a Pilates exercise that requires coordination, balance and focus for proper execution.
From a compact sitting position, with one’s feet held tight and the body brought towards them, eyes looking towards one navel, hands around the leg joints, the body is moved backwards with moderate momentum.
The goal is to balance backwards and forwards, with the spine as the core and maintaining the initial compact position.
Recommendations and precautions:
- One rolls up to the neck, the head and neck never touch the ground.
- The shoulders must be permanently lowered, resisting the urge to bring them to one’s ears.
- Try not to move your head backwards and forwards and not pressure your neck.
- Not recommended to persons suffering from severe scoliosis or pathologies of the spine.
- Massages and strengthens the spine.
- Improves circulation and back, hips and shoulders flexibility.
- Improves coordination and balance.
- Favors the development of correct breathing.
- Do not forget to breathe properly when executing the exercise.
Practice the Rolling Ball exercises during Yogilates classes. Learn more here.
2. Rolling like a ball
3. Rolling like a ball