Pilates Fitness Tip: Rolling Like a Ball

Because the ultimate goal in Pilates is control, less can be more. One client said, "Looks like a little, feels like a lot." Most clients are surprised that smaller movements produce greater results. 

For a few, Pilates rolling exercises are simple and easy. For most, they are challenging and require a great deal of concentration, coordination and practice, in order to master. 

One of my new clients provided an excellent example of control while rolling, demonstrating all the principles, and yet, maintaining absolute control. 

Set Up: Gaze toward the navel, round back, heels together, elbows wide, shoulder blades in the back pockets
Action: Curl the tailbone under to initiate the roll, continue engaging the powerhouse, bring heels toward glutes if it is difficult to roll up (without swinging legs to create momentum) 

Watch Susan roll:

Yes, the speed of the video is the speed of Susan's roll -- she is able to control the roll one vertebra at a time. Think that might have been luck? She is able to maintain the same level of control while rolling in a more difficult position where she's not able to generate resistance with her arms and legs. Watch the variation:

Maintaining a rounded spine (C-curve) by deeply engaging the powerhouse and maintaining that engagement during the roll, maintaining the gaze to the navel, curling the tailbone slightly (instead of throwing the body or head back) to initiate the roll, and when in difficulty, keeping the heels toward the glutes (instead of changing the distance between shoulders and knees or swinging the legs) allows her to roll with full control. 

Any Body's Pilates challenges you to develop that level of control in your rolling exercises! 

Special thanks to Susan Spavale for the demonstrations -- both were done after completing a full Mat class.