This is a lovely exercise for the students to work the spinal articulation and mobility. They will also get a lovely adductor stretch at the end.

Starting Position: Have the students kneel with the pro ball in front of the body, hands resting on it.

Steps:

1. Have the students tuck the chin, curve the spine and roll the ball forward, lengthening into an extended position.
2. They will return by rolling the ball back in, staying in a high curve.
3. Repeat the sequence 4 times.
4. The students will roll the ball behind the body, place it between the legs, and lie back over it, opening the chest and arms and releasing the head.
5. They will then initiate the return with the head and repeat the full sequence once more.
6. The students will step one leg forward, place the opposite hand on the ball and reach forward.
7. Return and repeat on the other side.
8. They will finish kneeling with the ball in front, hands on top, and roll it forward to stretch the spine.