Spinal Stretch

1. Starting Position:

   • Sit on a stability ball with your feet flat on the floor, about hip-width apart.

   • Ensure that your back is straight and your core is engaged.

2. Hand Placement:

   • Place your hands behind your head or cross them over your chest. If you choose to place them behind your head, be sure to gently support your neck with your hands.

3. Lowering Phase:

   • Slowly lean back over the stability ball while maintaining a neutral spine.

   • Allow your back to arch slightly while you keep your shoulders relaxed.

   • Hold this position for about 3-5 seconds, feeling the stretch in your spine.

4. Returning to Start:

   • Engage your core and slowly return to the starting position by bringing your torso back up to a seated position.

   • Focus on using your abdominal muscles to control the movement.

5. Repeats:

   • Perform 8-12 repetitions, taking your time with each stretch to ensure proper form and to maintain comfort.

6. Breathing:

   • Inhale as you lean back and exhale as you return to the upright position.

Tips for Beginners:

• Start with a smaller stability ball if you find balancing difficult.

• Focus on the quality of your movement rather than the number of repetitions.

• If you experience any strain or discomfort, modify the range of motion or consult a fitness professional.