Exercise Ball Hug

Setup

1. 01Kneel behind the ball with it close to your thighs.
2. 02Lean forward and drape your chest and stomach over the ball.
3. 03Wrap both arms around the sides of the ball in a hug.
4. 04Let the knees and toes stay lightly grounded for balance.

Execution

1. 01Relax the torso fully onto the ball and let the spine round over its curve.
2. 02Breathe slowly, letting the lower back lengthen on each exhale.
3. 03Rock a few centimeters forward and back to shift the stretch along the spine.
4. 04Hold for the planned time, then press off the floor to come up slowly.

Checkpoints

• -Neck and shoulders stay relaxed, head heavy.
• -Breathing is slow and unforced.
• -The stretch feels like a gentle lengthening, never a pinch.
• -Bodyweight rests on the ball, not on braced arms.

Common mistakes

• -Holding tension in the shoulders instead of releasing onto the ball.
• -Holding the breath.
• -Rocking aggressively rather than settling into the position.
• -Standing up quickly and getting lightheaded afterward.