Things You'll Need:
- Large physioball
- Handweight
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Step 1
Sit up straight on a large physioball. You can either hold one weight with both hands which gives you more control. However, if needed you can also work with two weights, holding one in each hand.
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Step 2
Hold the weights against your chest and start to walk your feet out. Continue to roll out until your upper back and head are resting on the ball. To protect your neck from injury it is important to rest the head on the ball and do not let the head just hang back without support. You want to also make sure you are lifting the hips up so they are at the same level as your back.
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Step 3
If using one weight, hold the ends of the weight so the palms are facing one another. If using two weights have the ends of the weights touching and the palms facing away from you. Have the weights directly over your chest to start.
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Step 4
On the inhale lower the weight overhead, only as far as you can without the low back arching. On the exhale lift the weight back up so it is over your chest again.
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Step 5
Move slowly and with control. Do not let the weight pull your arms back. Do three sets of eight to twelve repetitions.
