The Science of Rolling Like a Ball

Rolling Like a Ball Pliates Übungsoptimierung Bandscheibenvorfall Prävention Core Kontrolle Powerhouse Power Engine tiefes Muskelkorsettsystem Körperbewusstheit

[cs_content][cs_element_section _id=”1″ ][cs_element_row _id=”2″ ][cs_element_column _id=”3″ ][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Strategy and tactic
[/x_custom_headline][cs_text class=”cs-ta-justify”]Our strategy: We need to approach Rolling Like a Ball as if we were rolling up into the sky and not down into the floor.
Our tactic: We need to cortically forget that the mat exists;)[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Rolling effortlessly like a ball
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The chief obstacle that inhibits anyone from rolling effortlessly like a ball – except in cases like hyperlodosis or hyperkyphosis, of course – is fear of falling.

However, some people can do the Rolling Like a Ball exercise naturally even though they have not learnt the techniques to do it effectively, but some people can’t. If you are one of them, our post today is especially for you. Because …

… the basic premise of the Rolling Like a Ball exercise is: Rolling effortlessly like a ball is only possible if we are not afraid of falling.

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The first thing to do for us is to learn how to ground our pelvis on the floor and in the sky to reduce our fear of falling.[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]How to ground our pelvis on the floor?[/x_custom_headline][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2019/02/Roll2_web.jpg” alt=”rolling like a ball pilates exercise kinesthetic awareness body training” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text class=”cs-ta-justify”]

Sit on the mat with bent knees. Rock your sitting bones to and fro a few times. Then stop the movement just behind your sitting bones. Activate your Power Engine and use your hands to initiate the pressing-squeezing-and-pulling-technique to draw the cheeks of your bum together. Then slide your feet off the floor without tilting your pelvis forward. Good 🙂 Let’s continue with grounding our pelvis in the sky.

[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]How to ground our pelvis in the sky?[/x_custom_headline][cs_text class=”cs-ta-justify”]

Continue in the position and try pumping your arms to and fro. Just like you do in the Hundreds while bringing your torso and knees together.

The kinaesthetic experience of pulsing your arms will help you to understand that before you roll back you need to connect your ribcage with your thighs via your Power Engine and shoulder girdle. Not via your upper back or head.

[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]To the science of Rolling Like a Ball[/x_custom_headline][cs_text class=”cs-ta-justify”]Rolling Like a Ball is classified as a basic Pilates exercise but in actual fact it is rather difficult to understand and perform. Besides, it has always been challenging medical science’s perspective on the function of the vertebrae and disc. We will come back to that.

What are the difficulties of this exercise based on?

1. The human body is not by nature a round object. So, to make it move likewise requires a high level of knowledge and understanding.

2. The human body is also not wired to move backwards. Consequently, any movement backwards triggers a certain level of uncertainty.

3. In the Rolling Like a Ball exercise our body is placed on a very narrow base of support, which triggers the fear of falling.

4. The relationship in distance between the thighs and the hip joint is rather challenging.[/cs_text][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2019/02/Rollback-back_web.jpg” alt=”rolling like a ball pilates exercise kinesthetic awareness body training” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Balancing difficulties[/x_custom_headline][cs_text class=”cs-ta-justify”]Let us iron out these facts of difficulty in the Rolling Like a Ball exercise by asking 3 important questions:

1. How can we make our body, which is not shaped like a ball, move like a ball?

2. At which point of the rolling do we need to apply a “shock” in order to be able to maintain and control the dynamics of the movement?

3. How do we counteract and overcome the downforce of gravity in the down- and upwards roll?

To answer these questions, let us shed some light on the mechanics and principles that govern Rolling Like a Ball.
[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The Rolling Lika a Ball Principle[/x_custom_headline][x_blockquote cite=”” type=”left”]Rolling like a ball means rolling with control and not rolling by momentum.[/x_blockquote][cs_text class=”cs-ta-justify”]The control comes from our Power Engine and not from the back of our neck.
Watch the Rolling like a Ball Principle now in action in our video below.[/cs_text][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The ineffective way of rolling[/x_custom_headline][cs_text class=”cs-ta-justify”]Using the momentum is ineffective. This is what happens: We roll down by moving our upper back and we roll up by using our head. This will cause a sinking in our chest.

Due to the unstable motion of the spine, this way of rolling puts pressure on our vertebral disc. This is also the reason why surgeons and doctors claim that the Rolling Like a Ball exercise is bad for the back. What they seem to miss, though, is that there is a way that actually is a real treat for our back! Let’s get into it …[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The effective way of rolling[/x_custom_headline][cs_text class=”cs-ta-justify”]

We have to use our Power Engine. Because in the roll-down our Power Engine fixes our ribcage to our pelvis, and in the roll-up our pelvis will not tilt forward. Our pelvic bone will not move away from our navel.

So, our Power Engine is the only power we need to control the roll. In greater detail, our Power Engine creates core stability. And core stability creates control in the roll.
It connects our pelvis to our ribcage on the down-roll, and our shoulder girdle stabilizers to our gluteus on the up-roll.

When you manage to achieve both of these connections, then there will be no space between your sacrum and the mat. You will be able to suspend the rolling at any point of the trajectory effortlessly.

Now, back to our essential questions…

[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The magic of our Power Engine and shoulder girdle stabilizers[/x_custom_headline][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2019/02/Roll-back_web.jpg” alt=”rolling like a ball pilates exercise kinesthetic awareness body training” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text class=”cs-ta-justify”]

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1. How do we make our body that is not shaped like a ball move like one?

By, firstly, activating our Power Engine and gluteus in order to lift our pelvis into a functional posterior tilt. Secondly, by pressing our ribcage down to our pelvis via our shoulder girdle stabilizers before we start the process of rolling. This way we create a convexity in our lower back.
Voilà, our body-ball!

2. At which point of the rolling do we have to apply some kind of a “shock” in order to maintain and control the dynamics of the movement?

There are 2 places where the manifestation of energy undergoes a certain change. On the way down the energy accelerates, and on the way up the energy decelerates. A controlled shock needs to be applied at precisely these two intersections, where the energy changes. This way we avoid a hard fall unto the mat on the way down, and a “getting stuck” on the way up.

3. How do we counteract and overcome the forces of gravity in the process of rolling?

By using our Power Engine and shoulder girdle stabilizers to connect our pelvis with our ribcage to one functional unity.

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Try it & fly with it!

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