| Starting
Position |
- These exercise ball exercises require you to start by
lying on your side with the exercise ball between your ankles.
- Bend your lower arm up to support your head and use
the
other hand to help balance you and maintain your trunk perpendicular to
the floor.
|
| Action |
- Lift the ball up to the side as high as you can.
- Be sure not to twist at your back or rotate your
pelvis.
- Slowly return the exercise ball to the floor.
- Flip over and do it on the other side.
|
| Prime
Movers |
- Hip abductors and adductors.
|
| Physio
Tips |
- You should not have any back pain doing this
exercise. If you do consult a physical therapist.
- If you find this very difficult try doing side lifts
without the ball and practice Side Bridging.
|
| Progression |
- Hold the ball at the top for a count of 5 seconds.
|
Repeat this ball exercise 6
times on each side.
Repeat this ball exercise 10
times on each side.
Repeat this ball exercise 15
times on each side.