How to Do
How to Do Supine Ball Abdominal Stretch, Bent Legs
This flexibility exercise may be performed by healthy exercisers who have good CORE strength and balance, but have tightness in the muscles in the upper back.
Keep the tummy pulled in throughout this movement. Do not allow the knees to shift forward keep knees aligned directly over the ankles. Do not allow the hips to drop while performing this movement. If any pain or discomfort is experienced, discontinue this exercise.
Beginning
Sit on a stability ball with an erect spine. Ensure that the feet are at least hip-width apart. Suck in the tummy in an attempt to make the navel touch the spine. Slowly walk the legs out in front while lying down on the ball. Roll down on the ball until it is positioned on the upper back between the shoulder blades. Extend both arms straight up towards the ceiling.
Movement
1. Reaching the arms towards the head and close to the ears, arch the upper back over the ball. Hold this position for 20-30 seconds. Return to starting position or slowly bend the knees and allow the hips to lower to the floor. Repeat as desired.
Benefits
Trunk Traction: Supine with Bent Legs on Stability Ball is a beginner stretch that increases flexibility and range of motion in the upper back muscles.
Exercise Aliases
Exercises with stability ball.
