Exercising on the gym ball - Stretching the back and thighs

Goal of the exercise:

  • Stretching the thighs and back
Default position
  • Sit down on the ground, spread your legs wide open so you could place the gym ball in between them
  • Try to keep your spine straight as much as possible
  • Rotate your knees to the sides
  • Direct your toes to the sides or towards the ceiling
  • Place your hands on the gym ball
Phase 1
  • Keep rolling the ball in front of yourself and at the same time lengthen your spine up from the tailbone to the cervical spine
  • Bend in your lower back and push yourself forward
  • Keep your toes and knees pointing to the side
  • Stay in the position and stretch your muscles
Phase 2
  • Slowly return back to the default position, keeping your back straight
  • Repeat the exercise
Exercise video tutorial

Common mistakes

  • Slouching your back
  • The toes and knees are directing inwards

How often to exercise

  • Exercise 4-8 times
  • Anytime, any day, without any limitations

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