Straightening the spine while lying on the back with the legs up

Goal of the exercise:

  • Activation of core stability system of the spine, pelvis and torso
  • Relaxing the muscles in the lower back area
  • Restoring the correct posture
Default position
  • Lay on your back
  • Bend your knees in 90 degree angle and place a gym ball beneath them
  • Keep your knees slightly apart
  • Keep your heels closer together
  • Your palms should face the ceiling
  • Keep your shoulders on the mat
  • Keep your spine stretched
  • Keep your chin closer to the chest
  • Inhale into your abdomen, sides, ribs and to the lower back
  • With exhale keep the abdomen active
  • Perform the exercise slowly, stay concentrated and be mindful of your body

Common mistakes

  • Breathing into the chest (lungs)
  • Holding your breath
  • Pulling in the navel
  • Lifting up the arms from the mat, and bending the neck
  • After exhale the ribs stay up

How often to exercise

  • Exercise daily

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