The arch

Introduction

• The supported arch makes you feel refreshed and energised. The abdominals are stretched, rib muscles are strengthened and opened, and internal organs are open and free
• The ball gives you a stretch in the thoracic (upper) back and the lower back
• The purpose of the arch is to stretch the spine and torso

Motion

Start Position

Sit in the middle of the ball

Step 1

Slowly walk out your feet in front of you The ball will roll under you

Step 2

Put your hands behind your head and support your head and neck while rolling down, until they are totally supported by the ball

Step 3

Gently lift the buttocks to keep the hips in line with the knees and shoulders

Step 4

Lengthen the arms overhead and breathe for a few counts

Step 5

Push into the feet to arch the body over the ball Hold this stretch for a few counts

Step 6

To come out of the arch, put your hands behind your head and immediately lift the head, chin to chest

Step 7

Curl up, supporting head and neck

Step 8

Place hands on ball and walk backwards. The ball will roll under you

Step 9

Sit up back in start position

Video