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These exercises should only be performed after evaluation by a qualified medical professional and under their instruction. Should you experience pain or discomfort while doing an exercise, stop immediately.
Lie on your chest on a physioball. Your legs are fully extended behind you, angled to the side, with your feet firmly in contact with the ground. The weight of your torso is supported on your arms, which rest on the physioball on either side or your chest.
Making sure to activate your stomach muscles for support, raise your chest and torso upward, reaching energy up your spine and out through the top of your head. You'll feel the muscular contraction in your lower and mid-back. Relax and return to the starting position.