Stability-Ball Pull & Bend Roll

Roll, Pull, and Bend on Stability Ball

1. Starting Position:

   • Begin by kneeling on the floor with a stability ball in front of you.

   • Place your knees shoulder-width apart for stability.

   • Grip the ball with both hands, pulling it close to your body.

2. Rolling Forward:

   • While keeping your core engaged, lean forward and roll the ball away from you.

   • As you roll, extend your arms and body forward, keeping a straight line from your head to your knees.

3. Pulling Back:

   • Once you’ve rolled the ball out in front of you, pull the ball back towards your body by bending your elbows and drawing your arms back in.

   • Use your core muscles to help stabilize your body as you pull the ball back.

4. Bending:

   • As you pull the ball back, bring your knees closer to your chest while keeping your back straight.

   • Hold this position briefly, feeling the stretch in your lower back and core.

5. Repetition:

   • Return to the starting position and repeat the rolling and pulling motion for 10-15 repetitions.

   • Focus on controlled movements to maintain balance and engage your core throughout the exercise.

6. Tips:

   • Ensure your movements are slow and controlled to avoid losing balance.

   • Keep your spine straight and avoid arching your back too much during the exercise.

   • If you're finding it difficult, you can start with smaller movements until you build your strength and balance.