Ball exercises are a great low-impact way to
stretch your body and keep your muscles toned. They are particularly good
for people who tend to be less flexible, and/or have back pain.
Push-Up Prone Position
Initial Position:
Breath pattern and exercise is performed as follows:
1. Inhale to prepare
2 . Exhale- Walk hands out in front of you until your thighs are supported
on the ball.
In order to make the exercise harder you can walk the ball out to your
shins. Make sure hands are underneath your shoulders and stomach is pulled
in, drawing your naval towards your spine.
3. Inhale- Hold for 10 seconds.
4. Exhale- walk yourself back so your hips fold over ball and your hips
and trunk collapse over the ball.
The ending position is a great place to perform a nice stretch for the lower back. Where you collapse over the ball. Your hips are over the ball and your head, neck and shoulders collapse around the ball.
Repeat 10 – 15x
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