Rolling Like a Ball

To improve balance, strengthen your abs, and enhance spinal articulation (moving one vertebra at a time), and massage your spine, try this exercise. These movements
can also help with spinal mobility, back flexibility, and balance. Rolling like a ball trains your upper and lower abs, which can help prevent back injuries and back pain.

Chapter 2: Upper Body | Rolling Like a Ball

1 Sit at the bottom of the mat. Bring your knees toward your chest and lower your head toward your chest. Place your hands on your shins and raise your feet off the floor.

Chapter 2: Upper Body | Rolling Like a Ball

2 Begin to roll backward one vertebra at a time until your feet are parallel with the ceiling and your head is flat on the floor.

Chapter 2: Upper Body | Rolling Like a Ball

3 Lift your head and upper back off the floor as you begin to roll forward one vertebra at a time.

Chapter 2: Upper Body | Rolling Like a Ball

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4 Continue to roll forward until you ’re sitting on your tailbone. Perform the last two steps 5 times.