Rolling Like a Ball
Intermediate (4/10)Mat
Position: SeatedEnergy: 5/10~45s
Cueing
Balance on sit bones; look at your navel; use abdominals to initiate the roll, not momentum.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
Transverse AbdominisIliopsoas
Regressions
Keep hands under thighs; slow down the tempo; roll only halfway back.
Progressions
Hold ankles; bring knees closer to forehead; increase speed.
Common Errors
Straight back when rolling; using feet to push off; head hitting the mat.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
