To work the abdominals and massage the spine
Sit upright with two straight legs in the air and apart, balancing just back of the sit bones. Hold onto the ankles with the hands if flexibility allows.
Inhale - Allow the body to roll back without allowing the head to touch the floor
Exhale - To roll back up to the starting without allowing the feet to touch the floor. A certain degree of momentum plus abdominal strength will be employed here to ensure a successful roll. Try to pause and balance before going into the next roll.
This is a much more challenging position than the previous Rolling Like a Ball exercise.
Core abdominals, rectus abdominis, spinal flexors, adductors, hamstrings
· Keep the chin tucked in to avoid throwing back the head
· Maintain an equal distance between the knees and chest throughout
· Keep shoulders away from the ears
This exercise may not be suitable for those with osteoporosis of the spine
For certain disc related back problems and spinal fusions where it is hard to articulate the spine and therefore maintain a decent spinal flexion, this may be unsuitable
If it feels uncomfortable or the spine cannot maintain a decent flexion then avoid this exercise
To work the abdominals whilst achieving segmental control of the spineView exercise >
The Swimming exercise is one of Joseph Pilates key 34 exercises in the original Pilates repertoireView exercise >
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