Movement · Back Care Series
Rolling Like a Ball
The Work · Move 4 of 15 · 6–8
Starting position
Sit and hug your knees into a small ball, feet lifted just off the mat, chin gently toward your chest.
How to do it
Rock back to your shoulder blades on an inhale, then roll up to balance on an exhale — without letting your feet touch down.
Keep in mind
Stay round like a ball and use control, not momentum. Keep the same C-curve throughout.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →