Rolling Like a Ball

Setup	sit with the legs bent and above the ground, hold the roller under the knees (photo 1).
Action	look down to your navel, and maintain your back in an even C-curve, breathe in and roll back (photo 2), breathe out and roll up (photo 3)
Modification	with the roller in your hand and between the ankles (photo 4), look down to your navel, and maintain your back in an even C-curve, breathe in and roll back (photo 5), breathe out and roll up (photo 6)
Precision Points	keep the curve, tilt your head forward, keep your eyes on your belly, the feet are lifted just above the ground. When rolling back, direct the feet up to the ceiling; keep your head off the floor! Do not jerk, roll with the work of your abdominal muscles
Purposes	massages and release of the spine and back

photo 1
sit with the legs bent and above the ground, hold the roller under the knees

photo 2
look down to your navel, and maintain your back in an even C-curve, breathe in and roll back

photo 3
breathe out and roll up

photo 4
with the roller in your hand and between the ankles

photo 5
look down to your navel, and maintain your back in an even C-curve, breathe in and roll back

photo 6
breathe out and roll up

| Technická spolupráce:
| Servisní středisko pro e-learning na MU
| Fakulta informatiky Masarykovy univerzity, 2016