Day 189- Rolling Like a Ball Series Rotate out and in

This exercise increases the abdominal endurance in the Rolling Like a Ball starting position, and it also encourages hip disassociation at the hip sockets.

To do this exercise you will need a mat.  Start sitting with your knees bent and your feet planted on the mat in front of you.  Inhale to prepare and then exhale as you curl your spine.  Allow your feet to float into the air so that they are about two inches above the floor. Maintain the C-Curve of your spine as you rotate your legs outward and then rotate them back to parallel.  Continue this movement for 10-12 repetitions.

Things to think about

If you have osteoporosis you can do this exercise in a neutral spine. 

As you are rotating your legs be sure that your pelvis is still and maintaining the C-Curve.  Sometimes when a person externally rotates the legs, the pelvis will rock forward creating an arch in the back.  You can avoid this by making sure that your lower abdominals are engaged.

To add challenge to this exercise, you can roll farther back on the pelvis.  The challenge in this new position is maintaining the C-curve of the spine with gravity’s added resistance.