Seated Spinal Rotation

The seated spinal rotation, which is a lot like the Pilates Saw, is a great way to stretch the hamstrings and the back while engaging the core muscles. The ball offers extra support by elevating the body. This takes the pressure off tight hamstrings, allowing you to go deeper into the stretch. The ball also increases instability and requires you to engage your core and stability muscles, making this a great overall exercise for balance and flexibility.

1. Sit on the ball and extend the legs in front of you feet flexed.
2. Sit tall and keep the back straight as you stretch the arms out, leaning forward from the hips and feeling a stretch in the hamstrings.
3. Rotate the torso to the right and reach the left arm out and over the right foot. Keep the back straight rather than rounding over the leg.
4. Rotate back to center and then to the left, reaching right arm out and over the left foot.
5. Continue rotating, concentrating on lengthening the spine as you rotate.
6. Repeat for 5 to 8 reps on each side.