long stretch 1

long stretch 2

 

 

 

 

 

teaser 1

teaser 2

teaser 3

 

 

flat back 1

flat back 2

 

Sample Exercises

Here are three sample exercises for you to try. If you have an injury or medical condition, please consult your doctor prior to doing these exercises.

LONG STRETCH

Lie with your pelvis on the Ball and both hands on the floor. Walk your hands forward until your mid-thighs or knees are resting on the Ball. You should be in a long, straight line from head to toe. From there, shift your weight back and forth, moving only at the shoulder joint.
Suggested Repetitions: 8

TIPS:
1. Keep your abdominals and buttocks engaged. Do not sink into your lower back.
2. Keep your inner thighs squeezed together.
3. Do not let your shoulders move any farther forward than your hands. This is a very small movement.
4. Do not lock your elbows.
5. To increase the difficulty, position the Ball farther away from the center of your body.

MAJOR MUSCLE GROUPS:
abdominals
back extensors
gluteals
adductors
scapular stabilizers

 

TEASER

Lie on your back with your feet on top of the Ball, your legs straight, and your arms resting on the floor above your head. In one smooth motion, sit up and reach your arms forward on a high diagonal. From there, raise your arms up to the level of your face and roll back down to the floor, one vertebra at a time.
Suggested Repetitions: 4-5

TIPS:
1. As you roll down, try to keep your arms in place above your head. If you have difficulty rolling down with control, you may reach them forward to help counterbalance.

MAJOR MUSCLE GROUPS:
abdominals
hip flexors
Stretch for: hamstrings

 

 

 

 

 

 

 

FLAT BACK

Begin sitting on the Ball with your feet flat on the floor, hip-width apart and your arms reaching forward. Walk your feet forward until only your shoulders and head are resting on the Ball, raising your arms overhead simultaneously. Keep your hips pressed up toward the ceiling, so they are in line with your knees and shoulders. From there, walk your feet in, bringing your torso back to vertical and your arms forward.
Suggested Repetitions: 5-8

TIPS:
1. As you walk your feet forward, roll through your spine sequentially.
2. To make it more challenging, hinge from the hip joint, keeping your spine in a solid, neutral position.

MAJOR MUSCLE GROUPS:
abdominals
back extensors
gluteals
quadriceps
hamstrings
Stretch for: quadriceps