Sets 2-3

Reps: 10 slow circles (5 clockwise, 5 counterclockwise)

• On your knees, extend your trunk out to support your forearms on the physio ball. Only extend as far you as you can control.

• Inhale and gently expand the ribs.

• Exhale as you zip the core in and drive your forearms down into the ball.

• Move the ball in small circles, clockwise and then counter clockwise. Do these slow and controlled.

• Perform inner range breathing here, as you don’t have a true “rest”. or easy phase.

Modifications:

• Decrease the range that you extend out for increased control.

• If you feel this in your lower back, emphasize a posterior pelvic tilt to flatten the lower spine.