Mat: Rolling Like A Ball

Question 1

Rolling Like A Ball: Repetitions

Answer 1

5-8 repetitions

Question 2

Rolling Like A Ball: Concept

Answer 2

• Massage the back muscles
• Stretch and open up spine
• Stretch hips
• Teach control of whole body movement from abdominals

Question 3

Rolling Like A Ball: Start Position

Answer 3

From Single Leg Circles:
1. Do a Roll Up to seated
2. Place hands by hips and lift bottom forward to heels
3. Place hands on ankles, just above feet, fingers face in and thumbs go with fingers, elbows face out
4. Look into Powerhouse and bring head close to knees
5. Gently rock back slightly and lift feet off the mat, keeping heels close to bottom and pressed together
6. Find a balance

Question 4

Rolling Like A Ball: SAFETY!!!

Answer 4

Question 5

Rolling Like A Ball: Movement

Answer 5

• Inhale, rock back to shoulder blades and lift hips above shoulders
• Exhale, rock back up and balance just between tailbone and sit bones
• Repeat 5-8 times

Question 6

Rolling Like A Ball: Train Your Eye

Answer 6

• Head stays close to knees
• Feet stay close to bottom
• Roll stops at bottom of shoulder blades, does not go onto neck
• Feet never touch mat
• Body stays in same position entire time - never unfold ball

Question 7

Rolling Like A Ball: Simplify

Answer 7

• Hands behind knees to create a more open ball
• Half Roll Back

Question 8

Rolling Like A Ball: Directions of Movement

Answer 8

Shoulder: flexion, abduction, internal rotation
Hip: flexion, abduction, external rotation
Spine: flexion

Question 9

Rolling Like A Ball: Safety

Answer 9

Do not roll past shoulder blades and onto neck