But will you really come out? Let's see what kind of paper is effective. The tumbler roll in Pilates has a funny name: roll like a ball, but in fact the ball will roll farther and farther, and we just need to roll back and forth on the mat like a tumbler.
Pilates attaches great importance to the arrangement of the spine, so you must feel your body well before tumbling. Every movement of Pilates doesn't seem particularly difficult, but it's not so easy to be accurate and effective. For example, let's get out of here. What we see is a man falling backwards with his legs in his arms, then falling backwards like a tumbler and finally sitting up. However, what have you experienced in this tumbler-like rolling process?
First of all, let's warm up for this action, hold the calf with both hands and sit up straight, and tilt the pelvis back slightly, then do it back and forth several times. After getting familiar with it, we stopped in the posture of tilting the pelvis backwards for the last time and arched the whole back into a circular "C" shape.
At this time, we should pay attention to the tightening of the abdomen, not protruding, holding the elbow of the calf outward, and the hands and legs should have opposing and pulling reactions. At the same time, it is very important that the shoulders should not be put away, and they must stay away from the ears, otherwise the muscles of the shoulders and neck can be easily compensated. On the contrary, we will form poor shoulders that we hate. Remember to keep this posture all the time during this action. Sometimes when we are doing the action, we will find: Hey, I noticed here, and other places are loose again. When I noticed there, I forgot to collapse here. This is normal. You will control it better and better with more practice. So every movement of Pilates should be done correctly. Control and concentration are the key points, and you need to burn your brain all the time. You don't have to worry about becoming a little monster with developed limbs and simple mind.
After this preparation, lift your legs a little, and slowly lift your toes off the ground a little to find a position where you can keep your balance. At the same time, your back must be arched in a C-shape, and your pelvis will always fall backwards. At this point, your hands and legs will tighten each other and roll back to the shoulder blade position in a controlled way, then continue to roll back with your hands and return to the position where we started to move: hold your legs and arch your back, and your toes will leave the ground a little bit. Continue to control after mastering, inhale as evenly as possible and lean back, and exhale and pull back. Remember to tuck in, fight with your hands and feet, and always sink your shoulders. Is it convenient to do a few more round trips and finish our back massage?
It should be noted that when we are going to fall backwards, we need to feel that we should put every vertebra from sacrum, pelvis, lumbar vertebra and thoracic vertebra on the mat one by one, and stick our vertebrae on the mat in this order like a pearl necklace. When your body feels that you use every part of your spine to complete this movement, it proves that your spine is healthy, soft and elastic, so this is a correct tumbling movement.
At the same time, pay attention to the cervical spine and head not to touch the mat, so the body must not be loose. Go down and come back in a controlled way, and don't pursue "fast". Sometimes, your head may touch the yoga mat lightly because of inertia, but don't bounce back with the reaction of touching the ground. Try to get your head off the ground if you can. When exhaling, roll back and keep your back arched. When you come back, you can feel the spine from the thoracic vertebrae, lumbar vertebrae to the sacrum, one by one on the mat, and finally return to the sitting position.
What, can't you feel that your spine or some vertebrae are connected one by one?
If you have done all the above precautions, you still can't stick your spine to the ground section by section (showing that one section may suddenly crash and fall down quickly, and you can't control the uniform speed, or you can't get up when you roll), which means that one or several sections of your spine are asleep because of the habit of bad posture, and you don't know how to work, and your waist may be straight! At this time, you can try to put your hands on the back of your thighs and use your thighs and hands to resist strength. Other methods are the same. It will be easier to do this action. If you still can't do this action, you can do another action first-assisted tumbling (which will be explained in detail later), relax your spine, and do this action after flexible practice.
In this way, we completed a correct Pilates "tumbling".