Movement · Sideline Series
Rolling Like a Ball
Warm-Up · Move 2 of 19
Why this one
Rolling massages the spine against the mat and challenges your balance and control, a playful way to warm the back and find your center.
8–10 reps
Breath, Inhale to roll back · Exhale to roll up
How to do it
Sit and hug your knees into a small ball, feet lifted and chin gently toward the chest. Rock back to your shoulder blades on an inhale, then roll up to balance on an exhale, without letting the feet touch down.
Keep in mind
Stay round like a ball and use control, not momentum. Keep the same C-curve the whole way.
Every move: lightly lift your pelvic floor, a gentle lift, never a clench, and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →