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Exercise Ball Exercises - The Clock
| Starting
Position |
- These exercise ball exercises require you to lie on
your back with your knees bent at 90 degrees, heels on the ball. Keep
your arms out to your sides.
- Keep the
back of your thighs close to the ball.
|
| Action |
- Rotate
both legs to one side.
- Roll as far as you can
without letting your shoulder rise off the floor.
- Return
to the top and repeat on the other side.
|
| Prime Movers |
- Abdominal
obliques, hip abductors, hamstrings, glutes, lower back.
| | Physio Tips |
- Keep
your abdominals tight throughout this exercise.
- Make
sure you can control this movement within a short range before you try
larger movements.
- Try 11 o'clock to 5 past; then
10 o'clock to 10 past, etc.
- If you have any
discomfort, stop.
|
| Progression |
- Try
The Clock with Arms Up.
- Try bringing your arms closer to your body.
- Try
doing this exercise with one leg on the ball, one leg up.
|
 Repeat this ball exercise 5
times each side.
 Repeat this ball exercise 10
times each side.
 Repeat this ball exercise 15
times each side.
| Beginner |
Intermediate |
Expert |
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