How to Spinal Twist with a Physio Ball

Spinal twist is a wonderful stretch for the spine. Using a physio ball can be helpful in several ways. If you are dealing with a sensitive back using a physio ball can help to take pressure off the spine. For the more advanced, the physio ball can deepen your twist, providing you with a better and different stretch. A small ball works best for this posture. Read on to learn how to spinal twist with a physio ball.

Difficulty: Easy

Instructions

Things You'll Need:

• Small physio ball

1. Lie on your back with your knees up over the ball. Your buttocks should be touching the ball. Put your arms out to the side in a “T” position with the palms facing up.

2. Start to roll your knees on the ball to the right. You can keep your knees on the ball or you can let your right leg and foot drop to the floor.

3. The further you drop your knees to the floor the deeper the stretch. Hold for five to 10 deep breaths. Repeat other side.

4. If you want more of a shoulder and chest stretch, only roll your knees as far as you can keeping your shoulders on the floor. If you want more of a back and hip stretch roll the knees as close to the floor as you can and let the shoulder come off the floor.

Tips & Warnings

• Go slowly if you have any back issues. This is a great stretch to help back pain if done slowly and with caution.

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