March Matness Day 5 – Rolling Back

rollingThe Pilates exercise known as “Rolling Back” or more commonly called “Rolling Like A Ball” is great for creating a massaging effect for the spine. The goal of this exercise is to sequentially roll through the spine.

Benefits of Rolling Back:

  • Increases Circulation
  • Works Spinal Flexors and Anterior Stablizers
  • Improves alignment
  • Challenges abdominals

How to do Rolling Back:

  • Start in a sitting position, and wrap your hands around your ankles
  • Balance just behind your sitz bones, lifting your feet off of the mat
  • Engage your abdominals, round your spine, and tuck your chin towards chest
  • Inhale and roll back just to top of the shoulder blades
  • Exhale and come back up to balance, without the feet touching floor
  • The goal is to maintain the ball shape while rolling and to use your abdominals to control the move, rather than using momentum to swing yourself forward and back.

One thought on “March Matness Day 5 – Rolling Back

  1. Pingback: June Pilates Every Damn Day Challenge | Christopher Roberts Wellness

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