Core Mobility & Strengthening Stretches
IN THIS LESSON
This exercise uses a stability ball to safely strengthen your back extensors and abdominal muscles while actively improving your spinal mobility. It is a fantastic movement for building core resilience and counteracting the effects of a slumped or forward-flexed posture.
Instructions
Step 1: Get into Position
Begin by sitting on a properly inflated stability ball with your feet placed firmly on the floor, slightly wider than your hips.
Step 2: Walk Out
Slowly walk your feet forward, allowing the ball to roll up your back until it is comfortably supporting your mid-back, hips, and head.
Your knees should be bent at a 90-degree angle, and your body should form a straight line from your knees to your shoulders, like a tabletop.
Step 3: The Extension
From this supported position, inhale as you slowly extend your spine over the ball, reaching your arms overhead toward the floor.
Keep your head in a neutral position, allowing it to be an extension of your spine.
Go only as far as you feel a comfortable stretch in your back and abdominals. Hold this extended position for 10 seconds.
Step 4: Return to Start
Exhale and slowly return to the neutral, tabletop position.
Step 5: Repeat
Repeat this extension movement 2-3 times, focusing on slow, controlled motion.
When finished, carefully walk your feet back toward the ball to return to a safe, seated position.
