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.
Side Up
Initial Position:
To get into starting position kneel on one leg and have the other knee
up at a ninety degree angle.
Breath pattern and exercise is performed as follows:
1. Inhale to prepare- Lean hip into ball. Hold hands behind head and elbows
are pressed back.
2. Exhale- slide the shoulder blades down.
The leg closest to the ball with the hip is leaning into the ball
Roll over on side onto the ball. One elbow is touching ball and other
elbow is up and back and you are ready to perform the exercise.
3. Weave ribs together
4. Lift body up
5. Inhale at top
6. Exhale- lengthen your spine as you lower back down onto the ball in
a sideways position back to the starting position.
Repeat 10 times
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