Roy Palmer, Alexander Technique Teacher explains this is one of the best exercises you can do with your ball that will work every muscle in your body.
Important: It's best to talk to your doctor before starting a new exercise routine if it's been some time since you last exercised, or you have health issues or concerns.
Before you start: If you think you’re losing your balance, just roll off the ball onto your feet. If you’re going backwards, bend forward from the hips and place your feet on the floor.
- Sit on the ball and spend a few minutes getting used to the position.
- Tilt forward a little from your hips and push back with your feet so you roll onto the middle of the ball and take your feet off the ground.
- Let your arms rest lightly by your sides. Keep your jaw, neck and shoulders relaxed.
- Be aware of the small movements of your arms in response to any change in your position.
- Stay relaxed and you head will naturally maintain a vertical position and help to activate the most appropriate muscles to keep you on the ball. – see video below.
- When you are comfortable, start to rotate your pelvis in a small circle.
- As you become more confident increase your movements on the ball and allow your body to respond accordingly. Remember any effort you make directly will be interfering and more likely to lead to you falling off!
For more information on Roy Palmer and the Alexander Technique see here.