1. Setup:
- Choose a stability ball that is appropriate for your height. When sitting, your knees should be at or slightly below hip level.
2. Positioning:
- Sit on the stability ball with your feet flat on the ground, about shoulder-width apart. Your toes should point forward.
- Ensure your back is straight and your core is engaged. Place your hands on your hips or on your thighs for stability.
3. Hip Mobilization:
- Start by gently rocking your hips forward and backward. Focus on keeping a smooth motion.
- After a few rocks, shift to moving your hips side to side. Allow your upper body to follow the movement slightly.
4. Knee Mobilization:
- While keeping your feet flat, bend one knee slightly and then straighten it, lifting your heel off the ground. Alternate legs.
- Perform this movement slowly and with control to feel the stretch in your knee.
5. Ankle Mobilization:
- With one foot flat on the ground, lift your toes up toward your shin while keeping your heel down. Then, point your toes down toward the ground.
- Repeat this movement a few times on each foot. You can switch feet and repeat.
6. Maintain Control:
- Throughout these movements, maintain your balance on the ball. Engage your core to help stabilize your position.
7. Cool Down:
- Stop the mobilization after 5-10 minutes and take a few deep breaths, relaxing in a seated position on the ball before getting up.
Remember to listen to your body and only perform movements that feel comfortable.
