Stability Ball Roll Down
Beginner (3/10)Stability Ball
Position: SeatedEnergy: 3/10~60s
Cueing
Sit on ball, feet flat; exhale roll spine back bone by bone; inhale return to tall; feel each vertebra.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal Obliques
Secondary Muscles
Internal ObliquesTransverse AbdominisSternocleidomastoid
Regressions
Small roll; hold thighs; feet against wall.
Progressions
Deep roll until middle back touches; no hand support; add arm reaches.
Common Errors
Slumping shoulders; locking knees; shallow breathing.
