Stability Ball

Purpose:

activate the posterior chain and improve spinal control.

Starting Position:

• Lie on your back with the yoga ball between the legs and arms.

Execution:

1. Lift one arms and one legs slightly off the ball.

2. Hold the position briefly with control.

3. Lower back down slowly.

Common Mistakes:

• Overarching the lower back

• Lifting the head excessively

Coaching Tip:

focus on length through the body, not height.

Purpose:

strengthen the lower back, glutes, and postural muscles.

Starting Position:

• Lie face down over the yoga ball.

• Feet on the floor, hands lightly supporting balance or extended forward.

Execution:

1. Lift the chest slightly while keeping the neck neutral.

2. Hold the position briefly.

3. Lower with control and repeat.

Common Mistakes:

• Overextending the lower back

• Lifting the head excessively

Coaching Tip:

think “long spine” rather than “high lift.”

Purpose:

stretch hips, thighs, and improve lower-body mobility.

Starting Position:

• Kneel on the floor with one knee down and the other foot forward.

• Yoga ball used lightly for balance or support.

Execution:

1. Shift the hips gently forward.

2. Keep the torso upright.

3. Hold the stretch, then switch sides.

Common Mistakes:

• Arching the lower back

• Leaning forward excessively

Coaching Tip:

slightly tuck the pelvis to deepen the stretch safely.

Purpose:

stretch the chest and shoulders while activating postural muscles.

Starting Position:

• Lie over the yoga ball with feet firmly on the floor.

• Arms extended out to the sides, head relaxed.

Execution:

1. Open the arms wide to stretch the chest.

2. Bring the arms back together while gently lifting the head and upper chest.

3. Lower back into the stretch and repeat.

Common Mistakes:

• Pulling the head forward aggressively

• Shrugging the shoulders

Coaching Tip:

keep the neck long and movements smooth.

Purpose:

relieve tension in the lower back and gently mobilise the spine.

Starting Position:

• Sit in front of the yoga ball and slowly lie back so the lower back rests on the ball.

• Feet flat on the floor for support.

• Arms relaxed.

Execution:

1. Allow the pelvis and lower back to relax over the ball.

2. Breathe deeply while holding the position.

3. Small side-to-side movements may be added if comfortable.

Common Mistakes:

• Forcing spinal extension

• Tensing the neck or shoulders

Coaching Tip:

this is a relaxation stretch—let gravity do the work.

Purpose:

stretch the hip flexors and front of the thigh.

Starting Position:

• Kneel in a lunge position.

• Rear foot placed on the yoga ball behind you.

• Front foot flat on the floor.

Execution:

1. Gently shift the hips forward.

2. Keep the torso upright and core engaged.

3. Hold the stretch, then switch sides.

Common Mistakes:

• Arching the lower back

• Losing balance

Coaching Tip:

slightly tuck the pelvis to deepen the hip flexor stretch safely.

Purpose:

stretch the hamstrings and calves.

Starting Position:

• One leg extended on the yoga ball, the other leg bent with foot on the floor.

Execution:

1. Gently extend the leg on the ball.

2. Pull toes slightly toward you to deepen the stretch.

3. Hold briefly, then switch legs.

Common Mistakes:

• Locking the knee

• Lifting the hips unnecessarily

Coaching Tip:

keep the stretch comfortable, not painful.

Purpose:

improve thoracic spine mobility and chest opening.

Starting Position:

• Sit with the yoga ball between your legs.

• Hold the bal in front of you with your hands..

Execution:

1. Open one arm sideways and backwards.

2. Return to the starting position and repeat.

Common Mistakes:

• Forcing the rotation

• Moving the hips instead of the upper back

Coaching Tip:

rotation should come from the upper back, not the lower spine.

Purpose:

open the chest and stretch the spine into gentle extension.

Starting Position:

• Sit in front of the yoga ball and lean back until the ball supports the spine.

• Feet planted firmly on the floor.

Execution:

1. Allow the upper body to drape over the ball.

2. Relax the arms and neck.

3. Hold the stretch while breathing deeply.

Common Mistakes:

• Holding tension in the neck

• Arching forcefully instead of relaxing

Coaching Tip:

let gravity do the work—this is a relaxation stretch.

Purpose:

mobilise the spine and gently stretch the back muscles.

Starting Position:

• Sit in front of the yoga ball and carefully lie back over it.

• Feet flat on the floor for stability.

• Arms relaxed to the sides or behind the head.

Execution:

1. Gently shift the upper body from left to right over the ball.

2. Let the spine move smoothly across the surface of the ball.

3. Breathe calmly throughout the movement.

Common Mistakes:

• Moving too fast

• Tensing the neck or shoulders

• Forcing the range of motion

Coaching Tip:

use the ball to massage and mobilise, not to push into discomfort.

Purpose:

stretch the spine and open the chest.

Starting Position:

• Sit in front of the yoga ball.

• Carefully lean back over the ball.

Execution:

1. Allow the spine to extend gently over the ball.

2. Hold the stretch while breathing calmly.

Common Mistakes:

• Forcing the stretch

• Neck tension

Coaching Tip:

relax into the ball and let gravity do the work.

Purpose:

improve leg strength and controlled sit-to-stand movement.

Starting Position:

• Sit on the yoga ball with feet flat on the floor.

• Spine tall, core engaged.

Execution:

1. Stand up from the ball.

2. Slowly sit back down with control.

Common Mistakes:

• Dropping too fast

• Knees moving inward

• Losing posture

Coaching Tip:

control the descent more than the rise.