Things You'll Need:
- Physio ball
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Step 1
Roll out onto the ball. Sit on a large 55 cm or 65 cm ball. Start to walk your feet out and let yourself lie back over the ball. Go far enough that your head is resting on the ball. Your hip and buttocks will be off the ball. If you need extra support, you can hold onto the ball or a chair while walking out.
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Step 2
Reach overhead. Stretch your arms back overhead. Start to roll back and forth so that your hands touch the floor and then come off the floor. If this is too deep of a back bend, just go as far as you can. As you continue to practice, you will eventually be able to go further. Work up to being able to place your hands flat on the floor with your fingers pointing toward the ball, and holding the stretch.
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Step 3
Hold the stretch for 5 to 10 deep belly breaths. Focus on fully relaxing on the ball and letting the ball support you.
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Step 1
Sit on the floor with the ball. Sit on the floor with a 35 cm to 45 cm physio ball behind you. Lean back against the ball with your head resting on the ball. It is important that you have your head supported so you avoid injury to your neck.
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Step 2
Push yourself up and over the ball, using your feet. Keep your head in contact with the ball. Roll over the ball as far as is comfortable. Reach your arms back overhead.
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Step 3
Work up to being able to place your hands flat on the floor with the fingers pointing towards the ball, and holding the stretch. From here push with your hands and feet and lift yourself up off the ball as much as you can. Keep practicing until you can push yourself up into a full backbend.
