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Exercise Ball Exercises - Seated Leg Raise (arms at 90 degrees)
| Starting
Position |
- These exercise ball exercises require you to sit on
the exercise ball with a neutral lumbar posture. (How to Sit)
- Chest should be up, shoulder blades down and back,
and head back over your shoulders.
- Keep your feet flat on the ground shoulder width or
slightly further apart.
- Raise your arms up such that your shoulders are at 90
degrees.
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| Action |
- Using a slow and controlled movement, raise your foot
off the floor while straightening your knee.
- This reduces the points of stable contact to 1.
- Maintain a neutral spinal position and don't lean
back.
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| Prime
Movers |
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| Physio
Tips |
- If you find yourself wobbling around go back to
trying Seated Leg Raise (hands on hips)
- Concentrate more on maintaining transversus abdominus
activity, keeping a level pelvis.
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| Progression |
|
 Hold this position for 5
seconds and repeat 5 times.
 Hold this position for 10
seconds and repeat 5 times.
 Hold this position for 10
seconds and repeat 10 times.
| Beginner |
Intermediate |
Expert |
Sit4
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