Number five on the 34 traditional pilates mat exercise workout developed by Joseph Pilates is Rolling Back or as it’s more commonly known as Rolling Like A Ball.
A dynamic, fun exercise that’s often described as a “massage” for the spine, which essentially means that each section of your spine gets “rolled out”.
All the pilates exercises involve core strength, but Rolling Back has other benefits that are unique.
Breath Control
Mastering the pilates breath can be one of the biggest challenges for many people.
Knowing when to inhale and when to exhale to assist in the execution of an exercise and to embed functional core strength activation is essential.
A deep productive inhale when rolling back, stretches the ribs across the back, enabling a smooth rolling of the spine, rather than a “klunk” or just falling back.
A deep productive exhale to roll back up, provides opportunity to connect very deeply to the abdominals to pull yourself up rather than just using momentum.
When performed with breath control, rolling back is a fluid and fun exercise.
Lower Back Length
The natural curve of the lower back is towards the front of the body. When you perform rolling back, the lower back curves in the opposite direction, backwards.
In pilates, this is called a C-Curve. This C-curve stretches the lower back and mobilises the lumbar vertebra.
To get the lower back to curve in this direction requires two actions. The first is a very deep lower abdominal contraction and the second is flexibility and mobility of the lumbar spine…the lower back.
If you struggle to get a smooth rolling action with rolling back, it’s most likely due to one or both of the above.
But also, we all have uniquely shaped spines, and this is another factor in how effectively the lower back can move in to a C shape.
All this equates to some people finding rolling back easy to master and for others, patience and perseverance are needed.
Flow
The pilates principle of flow is best described as ease of movement. There’s no strain, no thinking about the movement…it just happens.
Rolling back is an exercise that develops flow.
Of course, in the beginning you will need to learn the mechanics of the movement.
But over time the momentum and rhythm of rolling back becomes natural and also…fun!
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