Exercise Instruction:
Stand facing away from a wall. Place a Swiss ball between your back and the wall. Keeping the ball on your back you will essentially perform a squat while rolling up and down on the ball. To descend bend the hips and knees to lower the body. Keep your heels on the floor and make sure that your knees are tracking over your feet. Do not round the low back be sure to maintain a slight lumbar lordosis or natural curve in the lumbar spine. To ascend squeeze the glutes together and push the hips forward. Follow the same path you used on the descent.