by Mary Jo Cameron

Begin in Positive Seated Posture .

1. Seated Forward Bend

The numerous benefits of this exercise include releasing tension in the spine, stretching the lower back and hamstring muscles, energizing the brain and central nervous system, and slowing the heart rate. Do this stretch anytime you need to take a quiet break and unwind.

• Begin in Positive Seated Posture .
• Inhale, raising arms overhead.
• Exhale and fold forward from waist, leading with chest and dropping torso to thighs.
• Reach hands to floor, allowing arms to hang relaxed from shoulders.
• Inhale deeply; on exhale, let torso ease further into thighs.
• Keep neck soft and let it drop comfortably from shoulders down between knees. Try not to spread legs apart; keep positive balance between feet and sit bones.
• Relax shoulders, feeling as if shoulder blades are falling down away from neck.
• Hold for 10 long, comfortable breaths; release and repeat two to three times.

You can also do the Seated Forward Bend exercise with your legs extended (not bent at the knee) straight out in front of you or out to the sides at a 45-degree angle.

2. Seated Hip Stretch

Many of us spend extended periods of time seated; this can result in tight hips, unbalanced posture and an inefficient stride. This seated stretch initiates a deep stretch of the hip joints, creating flexibility in the knees and buttocks and promoting better posture and a more efficient stride.

• Begin in Positive Seated Posture .
• Fold left leg across right knee. Left ankle should rest just outside right leg.
• Reach tall through spine, keeping neck and shoulders relaxed.
• Maintain balance over waist without losing the natural curve of lower spine.
• Inhale; on exhale, fold forward from waist, leading with chest and dropping torso down to thighs and crossed leg.
• Reach hands down to floor, allowing arms to hang relaxed from shoulders.
• Keep foot flexed. Breathe evenly and comfortably.
• Hold for five long breaths; release and repeat two to three times.
• Repeat on right side.

3. Spine Stretch

This exercise is designed specifically for the Gaiam Balance Ball Chair. It would be tough to do this move on a regular office chair (even one without arms), and we don’t recommend trying it, since the curve of the ball is what affords the fantastic arch and stretch of the spine in this move.

But it’s SUCH a wonderful stretch — as you well know if you’ve ever done this move using a standard Balance Ball or exercise ball on the floor — that we wanted to include it here.

This stretch helps lengthen and realign the spine, hips and waist. It initiates a deep stretch of the thoracic cavity, opening the chest and increasing lung capacity. It also helps counteract the effects of slouching and hunching of the shoulders.

• Begin by sitting sideways on lower edge of chair.
• Place hands on ball and support bar for stability.
• Lie back over ball, reaching hands and legs out. Keep hands and legs at shoulder-width for stability, feet flat on floor.
• Be sure hips are positioned directly on top of ball. The hips are the centerline of the body for this stretch.
• Breathe deeply, letting torso and legs fall freely from hips and waist.
• Keep shoulders and neck relaxed, reaching long through hands.
• Close your eyes; breathe deeply for a few minutes.
• When ready, slowly curl yourself up to a seated position, resting for a moment before standing up.

You can also do this exercise in reverse, flipping over and placing your abdomen on the ball.

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