Instructions:
1. Lying on your back, place your achilles tendon (back of your heels) on the ball with the ankles at 90 degrees, hands are at your side with palms facing down.
2. Engage the transverse abdominus, as you begin to push the achilles into the ball to achieve a bridge position.
3. Maintaining the strength of the core and the pressure into the ball, exhale as you perform a leg curl
4. Be conscious of not locking out forcefully when extending back to starting position.
hamstring
Fitball 1 Leg Hamstring Curl
Instructions:
1. Lying on your back, left leg is straight, right leg is on the ball with the achilles tendon on the ball.
2. Tighten lower core, Inhale and rise into a bridge position. You may use your arms for balance
3. Exhale as you perform a leg curl making sure the movement is controlled with no forceful lockouts.
4. Inhale back to starting position. You may hold the bridge and continue reps or lower to the floor and repeat the bridge.
Stagnation Therapy 