Movement · Back Care Series
Rolling Like a Ball
The Work · Move 4 of 15
Starting position
Sit and hug your knees into a small ball, feet lifted just off the mat, chin gently toward your chest.
8–10 reps
Breath — Inhale to roll back · Exhale to roll up
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? →