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Place the ball behind you on a mat and in contact with the lowest part of the back
Slowly roll backwards over the ball for a supported back arch
Gently roll forwards until you are once again, sitting on the floor
The arms may be outstretched to each side or over the head for more extension in the shoulder joints
Place the ball behind you, on a mat and against a wall and stack up some cushions on top of the ball.
Sit with the lowest part of the back in contact with the ball and bring the soles of the feet together and as close to the body as is comfortable.
Gently roll forwards until you are once again, in an upright position.
Slowly extend the spine into a gentle back arch over the ball. Rest the head on the cushions, to support the head and neck.
Place the ball behind you, on a mat and against a wall and stack up cushions on top of the ball.
Kneel with the lowest part of the back in contact with the ball.
Keeping the knees together, move the feet apart - wide enough to sit between them on the floor.
Gently roll forwards until you are once again, in an upright position
Slowly extend the spine into a gentle back arch over the ball.
Rest the head on the cushions to help support the head and neck.
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