| Starting
Position |
- These exercise ball exercises require you to lie supine on
the floor with your heels on the ball
- Arms are
straight and out to the sides of your body
- Lift
your hips up so that your body is straight from your heels to your
shoulders
|
| Action |
- Lead
with your heels pointing them outward.
- Allow your
hip to rotate and rise up
|
| Prime
Movers |
- Abdominal obliques, hips, glutes, hamstrings, back extensors
|
| Physio Tips |
- Doing
this exercise with palms up increases the work done by your rear
shoulders, arms and upper back.
- Doing this
exercise with palms down preferentially works the front of the
shoulders and chest.
- Start with small movements
until you get a feel for how far you can go without falling over.
|
| Progression |
- Bringing
your arms closer to your trunk will make this exercise more challenging
by decreasing your base of support.
- Try Single Leg Raise and Cross
|
Perform this ball exercise 20
seconds.
Perform this ball exercise 40
seconds.
Perform this ball exercise 60
seconds.