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
Motions
- 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