1. Starting Position:
- Lie on your back on a flat surface, such as a mat or the floor.
- Place a stability ball under one foot (the leg you will be extending) and ensure your other foot is flat on the ground.
2. Body Positioning:
- Keep your body aligned. Your head, shoulders, and hips should be in a straight line.
- Place your arms at your sides for stability, or you can rest them on your stomach.
3. Movement:
- Slowly raise the leg that is on the ball so that it is perpendicular to the floor. Your foot should be flexed (toes pointing up), maintaining tension in your hamstrings.
- Gradually extend your leg along the ball, rolling the ball away from your body while keeping your core engaged.
- Only extend as far as you can comfortably maintain control without arching your back.
4. Return:
- Slowly pull your leg back to the starting position, rolling the ball back towards your body, ensuring you maintain control throughout the movement.
5. Repetitions:
- Perform 10-15 repetitions on one leg, then switch to the other leg and repeat the same amount.
6. Tips:
- Keep your core engaged to avoid straining your back.
- Move slowly and with control to maximize effectiveness and reduce the risk of injury.
- If you struggle with balance, keep your other foot on the ground or adjust your arm position for more stability.
