Rolling exercises massage the spine as they work your abdominal muscles, according to master Pilates teacher Romana Kryzanowska, who teaches a progression of rolling exercises that provide ongoing challenges for her students. Use a padded exercise mat to protect your vertebrae during this rollover series. Check with your doctor before beginning any new exercise program.
Roll Down
Sit on a mat with your knees bent and your feet flat. Hold on to the back of your legs. Inhale as you extend your spine tall. Exhale as you round your spine into "C" shape. Scoop your belly in and lean back as far as you can while maintaining control of your position. Take an inhale here and then exhale as you return to upright. Repeat this exercise five to 10 times. Keep your shoulders down and back throughout each movement, advises Lynne Robinson author of "The Official Body Control Pilates Manual."
Cradle
After the roll-down exercise, tuck your knees close to your chest and grasp the backs of your thighs. Scoop your belly in and float your toes off your mat. Balance in this position for three breaths, and then put your toes down. Lift your shins up and rock your torso back to the bottoms of your shoulder blades. Use your legs to help you rock to upright. Allow momentum to assist you as you repeat this exercise 10 times.
Ball
Sit upright on your mat. Tuck your feet close to your body and wrap your arms around your shins. Lift your feet off the mat and balance for a moment. Scoop your belly in as you rock back to your shoulder blades. Maintain your scoop as you return to upright. Repeat this exercise five to 10 times. Slide your shoulder blades down and relax your neck during the movement.
Rollover
Once you are confident in performing the roll-down, cradle and ball exercises, it is time to try the classic rollover exercise. Lie down on your mat with your legs drawn in to your chest. Inhale as you extend your legs to a 45-degree angle. Exhale as you hinge your legs back over your head, lifting your hips up. Push against your arms to assist you in this movement. Reach your toes toward the floor behind your head. Allow your lower back and legs to stretch. Keep your thighs close to your face as you roll your spine down to the mat. Repeat this exercise five to eight times.
References
- "Romana's Pilates"; Romana Kryzanowska; New York, NY
- "The Official Body Control Pilates Manual"; Lynne Robinson et al; 2000
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