PRO | Accessible Stomach Massage

We're going to be using the ball for this one. Now keeping the spring the same, a red, and a blue, love the boar because it gives us a little bit more support in that lumbar spine and we're gonna go to a classic, the stomach massage with a little bit of a twist of course. So let's move ourself forwards as far forward as your sit bones can go and your flex ability will allow. Let's place the ball just below, just on your lumbar spine here, and you feel there, they'll lower back. And then from here, we're gonna pop your feet in a little v position so your heels are together. And I want you to think of reaching your hands forwards and rounding.

So you want a rounded position from your crown of the head all the way to the tailbone and all I'm gonna ask you to just push out and in. So I just want you to move. So as we move in, I can help cue you a little bit more to get into those lower abs. Remember, what we're just talking about, the wheel, your pelvis, the sit bones are going underneath you, So rest your lumbar spine, you lower back into that ball and try and reach up and over in that rounded position. Now from here, we're gonna reach the arms forward, sit up a little bit taller and reach back. And in. So we're just gonna keep the heels elevated, no flexing for now.

We're gonna do a couple more. Now I'm gonna ask you to twist And then the other direction, you're twisting. Now, look at my gaze. I'm following my hand. Remember, your eyes move your spine.

So follow your hand as you're reaching out into that little rotation, but still in that c curve position with that lower spine here, pubic bone to belly button. Let's do one more. Now, we're gonna go up into a little extension, lifting the upper lift and come back. Now, reverse it so we go away, lift up, and bring it back. Let's do that again.

So it's that upper extension through that mid thoracic spine. We bring it back. We go back the other direction, and then we bring it back. Now adding on to that as grab your right leg. We push away, we lengthen and we bring it back. So here we're going to incorporating some flexibility here.

You're in external rotation at the hip. So the femur's turned out. You're still in that pelvic tilt, And we just do a couple more. One more. Hold it there. Hold.

Now we're gonna try and release. Tap it down and up. Down and up. Down and up four more I'm being really mean here, four, and three, and two, lift from your core. Hold it and bring it back down.

Beautiful switch. Grab hold of your leg. SIP bones coming underneath you, pubic bone to belly button, ready push. Remember, if we start the position correctly, start the exercise correctly, You're gonna have more success in your exercise. So it's how you start, you continue your journey, you finish exactly the same way. That's called discipline.

Are we ready? Keep going. That leg should be lengthen quad join away from the patella there. Oh, lengthen. Are you ready? Oh, one more. Find that strength.

Find that secret. Reach the arms out. You are strong. You tap it down and up, down and up, down and up, four more, and four, and three, and two, one more we grab hold of that leg, and we come back amazing work, bring your feet down. Move the ball just a little bit lower back.

So it's kinda just below your thoracic spine, just above your lumbar spine. Place the hands behind your head, interlace your hands, bring your feet up onto the bar. We're gonna push away and back. Now press your head into your hands look where your elbows are, they're in your peripheral view, and we're gonna keep them there so your upper body's connected to your core, your lats, your serratus, and then your core because we're gonna jump now and we're gonna need that upper body connection. Are you ready? Little baby jumps.

Little baby jumps. Testing the water. It's teeny tiny. And you really gotta find that lower abs here. And if you don't feel comfortable, just don't jump.

Just move in and out. It's still working those apps. Try and land as quietly as you can. Breathe. Breathe. Three more three.

XL two. XL one. Hold it. Moving just a little bit lower. So now the ball is right in your thoracic spine now. Can you feel where that ball is? Just skew me on down.

There you go. A little sexy little walk here. Let's do your v position here, lift up and over, push out and in. That's it. Keep that ball there. Are we ready? Little baby jumps. If you feel in the future that your ball is slipping a little bit, sometimes going some anti slip underneath your ball kinda helps it from slipping.

Keep that elbows in your peripheral view. Keep that connection with your lower abs. Squeeze those inner thighs. Zip up. Three more. Zip. Two. And one. From here, guess what happens?

Doesn't that feel good? I'm gonna be really nice to you because you worked really hard and going to that lovely extension.