The Arch

Introduction

The supported arch makes you feel refreshed and energised. The abdominals are stretched, rib muscles are strengthened and opened, and internal organs are open and free

The ball gives you a stretch in the thoracic (upper) back and the lower back

The purpose of the arch is to stretch the spine and torso

Motion

Start

Position Sit in the middle of the ball

Step 1

Slowly walk out your feet in front of you The ball will roll under you

Step 2

Put your hands behind your head and support your head and neck while rolling down, until they are totally supported by the ball

Step 3

Gently lift the buttocks to keep the hips in line with the knees and shoulders

Step 4

Lengthen the arms overhead and breathe for a few counts

Step 5

Push into the feet to arch the body over the ball Hold this stretch for a few counts

Step 6

To come out of the arch, put your hands behind your head and immediately lift the head, chin to chest

Step 7

Curl up, supporting head and neck

Step 8

Place hands on ball and walk backwards. The ball will roll under you

Step 9

Sit up back in start position