Standing Wall Ball Squeeze
Stand against a bare wall, feet out in front about 2 feet, should width apart. Place the ball between knees and flatten your back against wall, pretending you are holding a quarter between your low back and the wall. Squeeze the ball as you slowly slide your imaginary quarter down the wall until your knees are at a 45-degree angle (you should still be able to see your toes) and then slowly slide the quarter back up the wall. Repeat 5 times.
Position 1: Place ball against a bare wall just below shoulder height, hands on opposite sides of ball. Stand about 2 feet from the wall with arms outstretched, then lean into the ball, bending your elbows, and straighten back out. Repeat 10 times.
Position 2: same instructions except put your hands closer together to form a triangle between your thumbs and pointer fingers. Repeat 10 times.
Standing Ball Squats
Stand with your back towards the wall, with the heels 12 inches away from the wall. The feet should be hip width apart. Place ball between knees. Lean back so that the back and buttocks are pressing against the wall. Squeeze ball while doing a partial squat with the back sliding up and down against the wall. Repeat 10 times.