-- If you have any back problems, recent injuries or surgeries, talk to your doctor about this exercise! --
Both Yoga and Pilates have an exercise that we can call “roll like a ball” however, the exercise I propose is based on Aikido warm-up exercise used to teach students how to do back-rollover. The exercise is nearly identical (but better) to the ones practiced in Yoga and Pilates but for one detail that makes it easier and safer to perform. (Aikido practitioners have this one perfected because 80% of their practice is rollovers and brake-falls.) I call it half back-roll because you stop half way (yes, you could go all the way so, be careful) and come back. This exercise is a great back massage.
In Yoga/Pilates, when you roll your body is straight and you roll on your spine. In Aikido your body is off-centered, enough to prevent you from rolling on the spine. While in Yoga and Pilates you will feel this roll, in Aikido the discomfort is minimal.
Half Back-roll:
- Sit on the mat (required – first few times you may use 2 mats) with both legs bent at the knees. One leg is turned so the sides of the thigh and the knee rest on the floor. The knee of the other leg is pointed up and foot is flat on the floor. Keep your chin pressed to your chest.
- Push-off with your front leg and slowly roll on your back.
- When your legs are above your head (and area touching the floor is between your shoulder blades - #3) stop the motion.
- Come back to the original position but switch legs on the way back.
- Stop. Get ready to push-off with the other leg.
- Repeat three (3) more times changing legs on the way back.
Notes:
1. Stop the backward roll when you reach the area between your shoulder blades. Your head and neck should never touch the mat.
2. Make your rolling motion smooth.
3. Keep your chin pressed to your chest through out the whole motion.