Pilates for beginners: Rolling Like A Ball Pilates

A classic Pilates exercise, rolling like a ball is almost always included in Pilates for beginners mat classes.

Some people can roll up like a pill bug and have lots of fun with this exercise right away. For those of us with low backs that don't round as well, rolling exercises are a little more challenging, though they are worth the effort to develop. Rolling exercises stimulate the spine, deeply work the abdominals, and tune us into the inner flow of movement and breath in the body.

Before You Begin

Supported roll back is an excellent preparation for this exercise. If you have not done rolling before, you might want to do supported roll back first. If you have back or neck problems, stick with supported roll back and not do the full rolling exercises.

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See Supported Roll Back

Some things to keep in mind:

•    Keep your rolled position throughout the exercise.
•    Use your breath to keep this exercise controlled and flowing.
•    Never initiate the roll by throwing your upper body backward! This is a very common mistake.
•    Make sure that you are on a surface that is padded. A thin mat on a hard floor is not enough padding for the spine. Read about Pilates mats.
•    For a more in depth look at doing this and other rolling exercises, read Tips for Doing Rolling Exercises.

Instructions for Rolling Like a Ball

1.    Sit on your mat and clasp your hands over your shins, just above the ankle.
2.    Drop your shoulders, widen your back, deepen your abdominals, and make a nice curve of your spine. Don't tuck your head, your neck is part of the long curve.
You may want to review the C-Curve.
3.    Lift your feet off the mat and balance on, or just behind, your sit bones. (see fig. 1 in image box)
4.    Inhale: Pull the lower abs in and up to get yourself going and roll back on your inhale. Roll only to the shoulders. Do not roll onto the neck.
Pause. (see fig. 2 in image box)
5.    Exhale: Stay deeply scooped with your spine curved. Use your exhale and abdominals to return to upright.

Balance

Repeat 5-6 times.

Ref- http://pilates.about.com/od/pilatesmat/a/Rolling.htm



Instructions

1.    Begin seated at the top of your mat. Bend your knees in toward your chest and hold onto your ankles. Extend your elbows and press your heels together. If you can't clasp your ankles, hold onto your shins and bend your elbows slightly.
2.    Pull your navel toward your spine, strongly engaging your abdominal muscles.
3.    Spread your knees slightly, then lift your feet off the mat to balance on your tailbone.
4.    Tuck your chin slightly and gaze at your navel. Round your spine into the shape of a "C".
5.    Breathe in and rock backward onto your spine, while maintaining the C-curve of your upper body. Sink your belly in deeply as you roll back and keep your head slightly lifted off the floor. Lift your hips high and point your toes toward the ceiling.
6.    Exhale as you rock forward to the starting position, again keeping your spine rounded and your chin tucked. Balance on your tailbone when you come up; don't rest your feet on the mat.
7.    Repeat up to 10 times.

Ref- http://pilates.isport.com/pilates-guides/how-to-do-rolling-like-a-ball-in-pilates

Practice Pilates for beginners regularly and have a fit and healthy life.

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