Rolling like a ball

Tissue adjustments

Main tissue supported on the ground.

Starting Position

Sit on the fabric, legs elevated to wrap the fabric, touch your toes, hold the fabric and lie lightly without supporting the shoulder blades on the ground.

Exercise and focus:

Flex the trunk to the point of support between the sacrum and ischium, keeping the legs elevated, avoiding as much as possible that the arms do the work of ascent

Lesson Summary

Rolling like a ball is an exercise that involves sitting on a fabric hammock with legs elevated. The objective is to flex the trunk while keeping the legs elevated and avoiding the arms doing the work of ascent. The movement is done by pressing the hammock with the knees while contracting the abs and inhaling/exhaling. Variations of the pose include lower and higher positions on the hammock, as well as opening the legs more. The exercise activates the pelvis, abs, and abductors while protecting the lower back.

• Start by sitting on the fabric hammock with legs elevated
• Flex the trunk while keeping the legs elevated and avoiding the arms doing the work of ascent
• Press the hammock with the knees while contracting the abs and inhaling/exhaling
• Variations include lower and higher positions on the hammock, as well as opening the legs more
• The exercise activates the pelvis, abs, and abductors while protecting the lower back