MODEL: YUKTHA GOPAL
The three segments of the spine—cervical, thoracic and lumbar—have to be kept well. They are subjected to quite an amount of loading and need some degree of maintenance. Here is a simple massaging technique to relax these segments. It also strengthens the abdominal muscles.
Note: Since the ball is inherently unstable, initially, it is suggested to be careful.
METHOD
• Take a stability ball of 30cm diameter
• Squat on your feet and hold the ball behind, at a distance of about a foot
• Gently recline back resting the neck and shoulder complex on the ball
• Take the arms to the front and rest the palms
• Raise the hips up
• Stretch the neck back on the ball and rest the upper back on the ball
Now do the following actions simultaneously:
• Press the feet and gently straighten the leg a bit
• Curl the neck and upper back upwards
• Press the lower back against the ball
• Stay for about 20 seconds with slow breathing
• Flex the knee and slowly descend
• Repeat the above movements three times
• Relax