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.