12-Minute Pick-Me-Up — Exercise Ball for Spine & Core
Targeted Routine/ Spot Work
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12m
This is a quick one designed to do exactly what it says — pick you up and move you on. The whole thing is done on the exercise ball, which adds an element of balance and instability to movements that would be ordinary on the floor. We work through seated balancing and pelvic circles, side bends, chest opening, cat-cow on the knees, and then drape over the ball for some real spinal extension — the kind of opening that's hard to find any other way. Twelve minutes, no warm-up needed, genuinely useful.
The instability of the ball makes every seated movement a balance challenge — you recruit core muscles you don't even know you have just to stay on it
Draping over the ball for spinal extension is one of the most satisfying releases for the mid and upper back — gravity does the work for you
This is a great one to have in your back pocket for days when you need to move but don't have time or energy for a full class
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