Stability-Ball Seated Lumbar Flexion Extension

1. Setup:

   • Begin by selecting a stability ball that is appropriate for your height. When sitting on the ball, your knees should be at a right angle with your feet flat on the floor.

2. Positioning:

   • Sit on the stability ball with your feet shoulder-width apart and flat on the ground.

   • Position your hips toward the edge of the ball for better stability.

   • Keep your back straight and slightly lean forward, engaging your core muscles. Your arms can rest at your sides or be placed on your thighs.

3. Movement (Flexion):

   • Start by gently leaning forward from your hips while keeping your back straight.

   • Allow your torso to bend forward while tucking your chin slightly to your chest.

   • Go as low as comfortable, feeling a stretch in your lower back and hips.

   • Hold this position for a few seconds, breathing deeply.

4. Return to Start:

   • Slowly return to the starting position by using your core muscles to lift your torso back upright.

5. Movement (Extension):

   • From the upright position, lean back slightly, arching your back while keeping your core engaged.

   • Ensure that your shoulders are relaxed and down, avoiding tension in your neck.

   • Hold this extended position for a few seconds, feeling the stretch in your back.

6. Return to Start:

   • Slowly return to the starting upright position.

7. Repetitions:

   • Repeat the flexion and extension movements for 8-12 repetitions, focusing on controlled motions.

8. Cool Down:

   • After completing your sets, take a moment to sit still on the ball, breathe deeply, and allow your body to relax.

Tips:

• Maintain a slow and controlled pace throughout the exercise to avoid strain.

• Ensure your feet remain flat on the ground for stability.

• Keep your movements small and gradually increase your range as you become more comfortable.