How to Do Back Exercises Using a Stability Ball

A stability ball is a gentle, non-strenuous way to do a number of exercises, especially those for an aching back. You can do back exercises using a stability ball with balance and ease, as long as your cat doesn’t decide to claw at the ball and pop it. Here’s how.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Stability ball

1. Do a back bend by lying on your back with the ball positioned in your middle back. Drape your arms above your head and keep knees slightly bent. Deeply inhale and exhale eight times, bringing arms up with each inhale.

2. Do a front bend over the ball, with your feet on the floor or a nearby wall. Lift your arms with each inhale, keeping them out in front of you and your shoulder blades on your back. Exhale and bring arms down. Repeat eight times.

3. Rotate your spine by sitting on the ball with both arms lifted straight in front of you and turning them to the right on an inhale and back to center on an exhale. Repeat with the left. Do each set eight times. Do not twist your back but only your arms. Increase twist by moving your head in the direction of your arms.

4. Stretch your upper back by placing your chest on the ball and your knees on the floor. Roll forward on the ball until your knees are straight and then collapse your upper body around the ball. Take eight deep breaths.

Tips & Warnings

• Stability balls come in different sizes. Make sure you pick the one the fits you best.
• <br>Stability balls come in different colors. You can usually find funky-colored or tie-dye ones on sale because nobody else wants them. Check online.

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