Nixing Momentum in Rolling Movements

Rolling like a Ball, Seal, Crab, maybe even Open Leg Rocker have a few things in common, but today we’re going to focus on just one: momentum – how to cut out the bad habit and harness it for the good.

The fix for cutting out momentum serves a dual purpose of giving clients tactile feedback they can utilize to engage the proper forces to get back up withoutmomentum.  The cue for today is actually a prop: the Pilates ball, about 8-10 inches in diameter and partially inflated.

Start with Rolling like a Ball (the learning here in Rolling can then be transferred to the other related exercises).  Place the Pilates ball between the heels and the back of the thighs and ask the client to keep it there as she rolls back and then up again.  If your client relies heavily on momentum and the classic “throwing the legs” cheat, she will struggle to get back up from the mat now that you’ve taken away the ability to open and close the angle behind the knee (or she’ll drop the ball).  Allow this struggle to happen to illustrate to her just how much she has been depending on the swing action.

Then give her the cue to use the heels to squeeze the ball into the backs of her thighs as she begins the ascent back to the top of the movement.  This allows the client to maintain the intention of the “leg throwing,” without actually using the common cheat. The mere intention of pulling the legs back toward the sit bones will create enough “force” for the client to use to complete the movement.


As with any new movement patterns, this one will take a few times to master, but successful mastery of it will enable the client to perform the many Rolling variations without the aid of momentum – opening up a whole world of benefits they were missing out on before.


Copyright © 2018, Cueing Theory, All rights reserved.

March MATness Day 5: Rolling Back

“Stop and smell the roses.”  “Pin a rose on your nose.”  Either of these will work for this cue – use the one that suits your mood: eternal optimist or humorous cynic.

The key with Rolling Back is really in the movement’s other moniker: “rolling like a ball.”  The key is to stay as rounded and ball-shaped as possible throughout the exercise to sustain the movement and not have that motion-ending *splat* as the midback makes contact with the mat.  One way to do this, is to emphasize the nose-belly button connection.  The closer the nose can stay to reaching for the belly button, the more rounded the spine will stay.

Photo by Katy Belcher on Unsplash

Ask your client to imagine trying to sniff a rose that is planted in their belly button.  That should do the trick.

Be sure to follow us on Instagram (@worldisyourstudio) to find yours truly taking on the March MATness challenge day by day.  And sign up for our Cuesletter to get these cues sent directly to your inbox and be the first to hear about them!

Copyright © 2018, Cueing Theory, All rights reserved.