Day 185-Rolling Like a Ball with hands behind knees

This exercise is a variation of the Classic Pilates Rolling like a Ball exercise.  It is intended to help the body find a balanced curve of the spine.

 

To do this exercise you will need a mat.  Start sitting with your knees bent and your hands holding the back of your thighs.  Inhale into the back of the ribs and then exhales as you hollow out your abdominals and rock the pelvis back so that your feet come off the ground.  Inhale in this balanced position and then exhale as you roll back so that your body weight is balanced on the shoulders.  Continue exhaling as you complete the roll and finish balanced once again on your tailbone with your feet lifted. Repeat 8-10 times

 

Things to think about

If you have osteoporosis you should not do this exercise, but please go to The Pilates Studio’s weekly blog and visit the posts for the month of Oct 2012.  There are many osteoporosis friendly exercises that you can do.

 

As you roll over each vertebra the movement should be smooth and even.  Often if the deepest abdominals aren’t found the low spine does not find the balanced curve and you might hit the ribs on the floor as you roll.