Movement · The Original 10
Rolling Like a Ball
The short answer
Massages the spine and balances core control. Hug the shins, balance on the sit bones, and rock back to the shoulder blades and up again without letting the feet touch down.
8–10 reps
Breath, Inhale to roll back · Exhale to roll up
How to do it
Hug the shins, balance on the sit bones, and rock back to the shoulder blades and up again without letting the feet touch down.
Breath: inhale to roll back; exhale to roll up.
Be mindful
- Keep a deep C-curve and hold the shape the whole time.
- Roll no further than your shoulder blades, never onto the neck.
- Use control from the center, not momentum.
Modification
Balance without rolling at first, just hold the tucked shape and breathe until the control is there.
Working toward
This is your alternative to the Roll-Over, and the way you build toward it. Once the roll is smooth and controlled, you’re ready to progress.
The gentler Roll-Over