- 1). Come onto hands and knees on the floor. Bring your knees directly under your hips and have equal weight on both knees. Place your hands, palms down on top of the physioball.
- 2). Without shifting your weight, roll the ball out away from you until the elbows and back are straight. If it is comfortable to do so, let the belly gently drop down slightly as the low back arches just a slight amount. If your back is sensitive, just stop with a straight back.
- 3). Tighten your abdominal muscles and again, without shifting your weight around the lower back, roll the ball back to you. Think of a cat arching its back. Your head can drop down as you roll in.
- 4). Repeat slowly and gently for 8 to 12 repetitions.
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