Standing upright, place a PhysioBall between your back and the wall. The ball should rest mid-back, just below your shoulder blades. Keep abdominals engaged and spine/back neutral. Place feet a comfortable distance apart with toes and knees pointing forward. Chin should be lifted, shoulders down/back, and arms resting down by the side. Take 1 step forward with each foot (so that when you squat down, the angle at the knee is approximately 90 degrees). Lean against the ball, begin sitting downward and allow the ball to roll upward. Place body weight in heels and squat down until your thighs are parallel with the floor (or 90 degrees at the knee joint). NOTE: Be sure that the knees don’t go past toes. It is not recommended to squat any deeper than 90 degrees).