Rolling Like A Ball
Rolling Like A Ball on the Mat is a BIG breathing exercise, a deep organ massage, and a full body workout.
Don’t deflate your ball! When we first get into this exercise, your body will most likely want to shift, kick, and maneuver in every way to keep your rolling momentum! Your head might want to bob back and forth, the thoracic spine might shove into your back body, and the shins will very likely kick up and down. At first, I’ll probably let you get away with all of that to find your momentum, so you can feel it out and have some fun! But what I’m interested in is helping you feel the momentum being generated and maintained from inside your body as your ‘ball’ structure keeps its balanced tensegrity! And That’s the #KnowThisTerm for this week! Check out the post!
The Breath is your momentum. I just said it above; I’m interested in helping you feel the momentum being generated and maintained from inside your body.
Well, what does that even mean and how does it happen?? SO glad you asked! If you haven’t taken a lesson from me yet, let me introduce you to the traditional Pilates breathing:
First, put aside all the breathing techniques you learned from signing in choir or anywhere else - just for a moment!
It’s simple:
Inhale from your nose to fill your lungs from bottom to top, like filling a bucket with water. Now imagine that bucket turning into a water balloon - expand your ribcage in all directions while shoulders and neck do not tense.
Exhale from an open mouth, making a hot “H” sound as if you are misting a mirror. The exhale efficiently connects to your core, namely the transverse abdominis, and they work as one. This form of breathing narrows either side of your abs toward your midline, as if tightening a corset around your waist.
The uninterrupted rhythm of expanding your chest and narrowing your abs to completely fill and empty your body, works like the pump of a heart to generate a dynamic and strong momentum from within! Over time you will find a full and rich breath that flows through you to the point of maintaining and controlling your roll for you!
So when your teacher tells you to breathe this way, try do find this full breathing rhythm that pushes your lung capacity and moves you like a ball!
Note - if you have any spinal weakness like osteoporosis, please consult your physician. This specific exercise may be unsafe for a weak spine due the rolling momentum factor of the workout. If this applies to you, please tread with caution!
WATCH THE VIDEO
Here's a little guide for watching ;)
1. Wake Up Your Abs 00:10
2. The Inflate/Deflate Game 00:35
3. Build Momentum From Within 01:50
4. Hand Positions - Beginner/Intermediate 02:24
5. Extra (advanced) Goodies 03:35
6.The Ultimate (Most Advanced Version) 04:04
