The 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.