Wednesday's "why do we do..." rolling like a ball

I haven't done "rolling like a ball" with my clients in a while, but it really is one of my favourites.

It always manages to produce a few giggles as it brings you back to a natural movement of childhood.

This exercise is brilliant for spinal flexion and engages good core strength to hold the tucked position. You have to be really aware of the curve of your spine and also how to find your balance point. You can really enhance the energy of the exercise through dynamic, full breaths that feel like they're pulling your whole body into the movement. 


How to "roll like a ball"

Start seated, with your spine long and your knees bent. 
Gently rest your hands on the tops of your shins. 

As you exhale, release your spine into a c-curve, tucking your tailbone between your legs. Balance on the back of your pelvis as you float your feet off the floor.

Inhale as you rock back quickly, until just before the bottom of your shoulder blades touch the floor. Don't go back too far! As you perform the rock back your whole body should stay in the tucked position, including your head. Don't lead the rock back by extending the neck.

Exhale to rock back up to your starting balance point. Use your abdominal muscles to control your movement.

Repeat ten times.


There are several options for different arm and leg positions. The main focus point is the rounded, flexed spine and the engagement of your breath and deep corset muscles.