Step 1
Sit on a ball with your thigh parallel to the ground, your feet flat on the floor, and your back in a neutral position (slightly arched).
Step 2
Activate your lower abdominals (transversus abdomini) by bringing your belly button inward and by activating your pelvic floor muscles 20 to 30% of a maximal contraction. Maintain steady abdominal breathing while you lift one foot off the floor and you bounce on the ball with your back in neutral position.
Today Could Have Been Pain Free.