|Starting Position|| |
|Prime Movers|| |
|Physio Tips|| |
|Because you are supine this ball exercise biases the muscles of your
back, buttocks, hamstrings, and calves. You will know when you reach
technical failure when your pelvis begins to sag or shake. At that point
the exercise is over and you need to take a rest prior to attempt number
two. Technical failure is the point where you can no longer maintain
perfect form. If you are shaking and sagging your stabilizing muscles
are no longer active enough to hold you steady.
Once you are able to perform the bridge/plank on the ball exercise for 30 seconds or more with perfect form you are able to introduce some dynamic movements. Your starting position is the same, but slowly allow your pelvis to rotate resulting in one foot lying on top of the other. Hold it for a few seconds and let it come back. Hold that, and then try the other side. you may want to start with only a partial turn until you become familiar with the movement.
Hold each position for 5 seconds.
Perform this ball exercise slowly for 30 seconds.
Perform this ball exercise 60 seconds.
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