Leg Drops with the Exercise Ball
- Start this ball
exercise by lying on your
back, arms straight out to the side.
- Rest your
legs on the ball such that your hips and knees are at roughly 90
degrees and the back of your thighs are against the exercise ball.
your neutral position.
- Slowly lower one leg
flat to the
floor and return it to the exercise ball.
- Repeat this with
the other leg.
- Do not let your back
arch up off the floor or let your hips
- Keep your head on the
floor and your chin
tucked to prevent neck strain.
- If you find your
back arching, try Foot Drops,
and practice Single Leg Raise
This is a relatively easy ball exercise, one that challenges your
gradually. It's just
a step up from the
Some of the muscles you use to lower your leg to the floor originate on
the front of your spine in your lower back. As you lower your leg these
muscles will be pulling on your spine trying to force your back to arch
off the floor. You need to contract your stabilizing musculature to
avoid this movement. You can feel what I'm talking about by putting one
hand behind your back as you do the exercise. If you feel your back
come away from your hand you need to work harder to hold it stationary.
If you cannot manage this, don't continue. Instead, go back and work on
the straight leg raise on the floor.
this ball exercise 6 times with each leg.
this ball exercise 10 times with each leg.
this ball exercise 15 times with each leg.
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