About Big Dipper
Relieve pressure on the sacroiliac joint & strengthen the core.
- While seated, place the the ball behind you close to your lower back. Very slowly roll your body completely over and around the ball, the intent to is to gently rest the top of your shoulders and neck on the ground – tuck your chin in. Fully stabilize yourself in this position by placing your feet flat on the ground at a comfortable distance apart, spread your arms to each side and grasp your palms to the ground.
- When you feel completely comfortable and balanced, bend and bring either knee close to the trunk of the body, very slowly lift and the opposite leg upwards and point the foot towards the ceiling.
- Hold here for up to 30 seconds, rest for the same amount of time and repeat if desired.
Sacroiliac joint muscles: Quadratus lumborum, Latissimus dorsi, Erector spinae,
Piriformis, gluteus, medius, psoas major
About Big Dipper
Relieve pressure on the sacroiliac joint & strengthen the core.
- While seated, place the the ball behind you close to your lower back. Very slowly roll your body completely over and around the ball, the intent to is to gently rest the top of your shoulders and neck on the ground – tuck your chin in. Fully stabilize yourself in this position by placing your feet flat on the ground at a comfortable distance apart, spread your arms to each side and grasp your palms to the ground.
- When you feel completely comfortable and balanced, bend and bring either knee close to the trunk of the body, very slowly lift and the opposite leg upwards and point the foot towards the ceiling.
- Hold here for up to 30 seconds, rest for the same amount of time and repeat if desired.
Sacroiliac joint muscles: Quadratus lumborum, Latissimus dorsi,
Erector spinae, Piriformis, gluteus, medius, psoas major
Modification Pose: Little Dipper
Relieve pressure on the sacroiliac joint & strengthen the core.
- While seated, place the the ball behind you close to your lower back. Very slowly roll your body completely over and around the ball, the intent to is to gently rest the top of your shoulders and neck on the ground – tuck your chin in. Fully stabilize yourself in this position by placing your feet flat on the ground at a comfortable distance apart, spread your arms to each side and grasp your palms to the ground.
- When you feel completely comfortable and balanced, bend and bring either knee close to the trunk of the body, very slowly lift and the opposite leg upwards and point the foot towards the wall.
- Hold here for up to 30 seconds, rest for the same amount of time and repeat if desired.
Modification Pose: Sacral Release
Relieve pressure on the sacroiliac joint & strengthen the core.
- While seated, place the the ball behind you close to your lower back. Very slowly roll your body completely over and around the ball, the intent to is to gently rest the top of your shoulders and neck on the ground – tuck your chin in. Fully stabilize yourself in this position by placing your feet flat on the ground at a comfortable distance apart, spread your arms to each side and grasp your palms to the ground.
- Hold here for up to 30 seconds, rest for the same amount of time and repeat if desired.
Modification Pose: Little Dipper
Relieve pressure on the sacroiliac joint & strengthen the core.
- While seated, place the the ball behind you close to your lower back. Very slowly roll your body completely over and around the ball, the intent to is to gently rest the top of your shoulders and neck on the ground – tuck your chin in. Fully stabilize yourself in this position by placing your feet flat on the ground at a comfortable distance apart, spread your arms to each side and grasp your palms to the ground.
- When you feel completely comfortable and balanced, bend and bring either knee close to the trunk of the body, very slowly lift and the opposite leg upwards and point the foot towards the wall.
- Hold here for up to 30 seconds, rest for the same amount of time and repeat if desired.
Modification Pose: Sacral Release
Relieve pressure on the sacroiliac joint & strengthen the core.
- While seated, place the the ball behind you close to your lower back. Very slowly roll your body completely over and around the ball, the intent to is to gently rest the top of your shoulders and neck on the ground – tuck your chin in. Fully stabilize yourself in this position by placing your feet flat on the ground at a comfortable distance apart, spread your arms to each side and grasp your palms to the ground.
- Hold here for up to 30 seconds, rest for the same amount of time and repeat if desired.
BALLFLOW™
WHERE WORKOUT MEETS THERAPY
Save money and time with a fusion between
deep tissue massage and mobility training,
all in your control and at your convenience.
BALLFLOW™
WHERE WORKOUT MEETS THERAPY
Save money and time with a fusion between
deep tissue massage and mobility training,
all in your control and at your convenience.
