Exercise Instruction:
Lay supine (face up) over a Swiss ball. Allow your head to fall back and your back to conform to the ball. Place your tongue on the roof of your mouth behind the front teeth and gently pull your bellybutton in towards your spine. Now curl your body up starting with your head. Focus on moving one vertebrae at a time stating with C1, the vertebrae at the base of the skull. So you will begin by curling up the neck, then torso, then abdominals. Lower yourself in the same fashion uncurling one vertebrae at a time starting at the base of your spine. To add resistance hold a weight on your chest. Be sure to stabilize your feet if using resistance as a counterbalance.