This exercise is for building strength in our back and upper body. This exercise will also activate the abdominals which will help support the spine.

Starting Position:

Place the fit ball under the hips with the feet in a small second position, supported against a wall. The long PBT band goes under the feet, with the ends held in each hand. The student's body should stay relaxed over the ball.

Steps:

1. Have the student take a breath

2. The student will then lift their upper body into a long diagonal

3. They will then circle arms to a 5th position

4. Have the student lower body and arms together

5. Repeat 3 times

6. The 4th time take a little longer to lift

7. The student will the rotate body to the right, keeping arms in 5th

8. Rotate body to the left

9. The student will then come back to the centre

10. Have the student slowly open arms, lowering the body over the ball

11. Rotate right arm and body

12. The student will then lower down

13. Rotate left arm and body

14. Have the student relax over the ball to finish

Focus:

Make sure the student isn’t lifting up to high and crunching in the lower part of the spine. The port de bra should be coordinated with the lifting and lowering.