1. Setup:
- Begin by selecting a stability ball that is appropriate for your height. When sitting on the ball, your knees should be at a right angle with your feet flat on the floor.
2. Positioning:
- Sit on the stability ball with your feet shoulder-width apart and flat on the ground.
- Position your hips toward the edge of the ball for better stability.
- Keep your back straight and slightly lean forward, engaging your core muscles. Your arms can rest at your sides or be placed on your thighs.
3. Movement (Flexion):
- Start by gently leaning forward from your hips while keeping your back straight.
- Allow your torso to bend forward while tucking your chin slightly to your chest.
- Go as low as comfortable, feeling a stretch in your lower back and hips.
- Hold this position for a few seconds, breathing deeply.
4. Return to Start:
- Slowly return to the starting position by using your core muscles to lift your torso back upright.
5. Movement (Extension):
- From the upright position, lean back slightly, arching your back while keeping your core engaged.
- Ensure that your shoulders are relaxed and down, avoiding tension in your neck.
- Hold this extended position for a few seconds, feeling the stretch in your back.
6. Return to Start:
- Slowly return to the starting upright position.
7. Repetitions:
- Repeat the flexion and extension movements for 8-12 repetitions, focusing on controlled motions.
8. Cool Down:
- After completing your sets, take a moment to sit still on the ball, breathe deeply, and allow your body to relax.
Tips:
- Maintain a slow and controlled pace throughout the exercise to avoid strain.
- Ensure your feet remain flat on the ground for stability.
- Keep your movements small and gradually increase your range as you become more comfortable.
