Mobility & Recovery Recommended program

Stability Ball Back & Core Care

Use a stability ball to gently extend, bridge and brace. A soft, supported way to loosen a stiff back and build the core strength that makes sitting and lifting feel easier.

11exercises

23min

17sets

0Done ×

Start workout

Training flow

Warm-up 2 exercises

Cat-Cow

1 sets 10 reps Lower Back

rest 10s

Standing Hip Circles

1 sets 10 reps Glutes

rest 10s

Main 6 exercises

Stability Ball Back Extension

2 sets 12 reps Lower Back

rest 30s

Stability Ball Dead Bug

2 sets 8 reps Abs

rest 30s

Stability Ball Hamstring Bridge

2 sets 10 reps Hamstrings

rest 30s

Stability Ball Wall Squat

2 sets 12 reps Quadriceps

rest 30s

Bird Dog

2 sets 8 reps Lower Back

rest 20s

Stability Ball Rollout

2 sets 8 reps Abs

rest 30s

Cool-down 3 exercises

Child's Pose

1 sets 45s Lower Back

rest 10s

Supine Spinal Twist

1 sets 30s Lower Back

rest 10s

Lying Figure-Four Stretch

1 sets 30s Glutes

rest 0s