This exercise adds a prop to the pelvic rock of the previous post. The soft ball allows the pelvis to be raised from the floor, which can add to the release in the muscles of the low back.
To do this exercise you will need a mat and a soft ball. Start by lying on your back with the soft ball under the back of your pelvis. Your knees are bent and your feet are flat on the ground. As you inhale rock your pelvis towards your tailbone, and as you exhale engage your pelvic floor to rock your pelvis towards the belly button. Allow the soft ball to move with the pelvis for increased spine mobility.
Things to think about
The soft ball aids in this variation on the pelvic rock so it may feel like a larger movement than the last post. You still want to have your feet touch the floor lightly to avoid pushing, and it is also a great idea to revisit the image of the string lifting the tailbone away from the ground.
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