Stability-Ball Roll-Out

1. Starting Position:

   • Begin by kneeling on a mat or soft surface. Position the stability ball in front of you.

   • Place your forearms on the stability ball, with your elbows directly beneath your shoulders.

   • Your body should be in a straight line from your knees to your head, engaging your core for stability.

2. Execution:

   • Slowly roll the stability ball forward by extending your arms. Allow your hips to shift forward as you roll out.

   • Keep your core tight and maintain a straight body line throughout the movement. Avoid sagging your hips or arching your back.

3. End Position:

   • Roll the ball forward until you feel a comfortable stretch in your core, ideally until your arms are fully extended and your body is in a straight line.

   • Hold for a moment to engage your core muscles.

4. Return:

   • Reverse the movement by pulling the stability ball back towards your body, keeping your core engaged and in control.

   • Ensure that as you return, your body maintains a straight line.

5. Repetitions:

   • Perform this exercise for 8 to 12 repetitions, or as many as you feel comfortable doing while maintaining proper form.

Key Tips:

• Focus on slow, controlled movements to maximize muscle engagement and prevent injury.

• Keep your breathing steady; exhale while rolling out and inhale while coming back.

• If you're a beginner, start with smaller rolls and gradually increase the distance as your strength improves.