Daily Use of Pilates Roll-Like Ball for 7 Days to Alleviate Lower Back Pain and Enhance Spinal Flexibility - My Opinion
Rolling like a ball is a fundamental exercise in the classical Pilates sequence, and it's more than just a beginner-friendly move. This Pilates mat exercise, when performed correctly, can help improve spinal mobility, core strength, balance, and coordination while gently massaging the spine.
Performing rolling like a ball involves balancing on your sit bones, with your knees bent and pulled close to your chest, your feet lifted off the floor. Tuck your chin slightly, round your lower back, and engage your core as you roll backward onto your shoulder blades on an exhale, then inhale as you roll forward back up to the starting position.
To execute the exercise effectively and safely, start seated with knees bent, feet off the floor near your chest, and chin slightly tucked to maintain neck safety. Keep your spine rounded, especially the lower back, to protect it and engage the core. Balance on your sit bones, not your tailbone or spine. Roll slowly and with control from sit bones backward to shoulder blades — do not let your head or neck bear your weight. Use your abdominal muscles to lift and control the roll back up; avoid using momentum. Keep the heels close to your body throughout to maintain the compact "ball" shape. Breathe rhythmically: inhale to prepare or at the start, exhale as you roll back, then inhale as you return to balance.
Rolling like a ball is purported to improve flexion and articulation of the spine, which research shows helps ease lower back pain. It also helps build deep core stability and improves balance and coordination. The exercise reinforces the classic Pilates round back, or C spine position.
According to Dan Kingham, Pilates instructor and education mentor at Yatta Studio, rolling like a ball is a classical Pilates mat exercise that focuses on spinal mobility, core control, and balance. Furthermore, the move is gentle enough to be beginner-friendly but challenging enough to test breathwork and coordination between breath and movement.
In addition, rolling like a ball is said to activate the parasympathetic nervous system, helping to calm the mind while energizing the body. As a result, this exercise can be a great addition to any workout routine or self-care practice.
So, whether you're a Pilates enthusiast or a beginner looking to improve your core strength and spinal mobility, give rolling like a ball a try. With mindful control and the proper technique, you can reap the benefits of this versatile exercise.
[1] Kingham, D. (n.d.). Rolling Like a Ball: The Ultimate Guide. Retrieved from https://yattastudio.com/blogs/yatta-blog/rolling-like-a-ball-the-ultimate-guide
- The exercise of rolling like a ball, popularized by Pilates, concentrates on enhancing spinal mobility, core control, and balance, making it suitable for both beginners and experienced fitness enthusiasts.
- Rolling like a ball is a technique considered essential in the health-and-wellness and fitness-and-exercise world, as it not only improves spinal mobility and core strength but also aids in building balance and coordination.
- By incorporating rolling like a ball into your routine, you can expect to experience the benefits of a calm mind, energized body, and reduced lower back pain due to the exercise's focus on spine flexibility and deep core stability.
- Endorsed by celebrities and practitioners alike, rolling like a ball has taken a prominent place in the fashion and science sectors, thanks to its positive impact on health, fitness, and overall beauty.
