- Sit on the ball with you legs in front of you hip distance apart, arms at your sides or resting on the ball for added support. You’ll want a mat under you, so that your feet don’t slide. Lengthen through the upper body.
- Once you feel comfortable just sitting, rock your pelvis forward and back slightly.
- Then rock the pelvis from side to side.
- Then make little circles with the pelvis.
- Throughout the week find times you can sit on the ball for longer periods of time. (For example, instead of sitting on the couch when you watch TV, sit on the ball. When you read your child a bedtime story, sit on the ball.) This will help your core and posture without you even realizing it.
Notes: Focus on the balance and breath in a way that is comfortable. If at any time you feel you might be losing your balance, stop, come back to center and regain control. You want to make sure that when you are sitting on the ball you feel like you are in a chair with a 90-degree angle at the hips and the knees. Your hips should not be below your knees.