Leg Raise on the Exercise Ball 3
(arms straight up)

Starting Position

• Start this ball exercise by sitting on the 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 straight as high as you can.

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.

Prime Movers

• Quadriceps

Physio Tips

• If you find yourself wobbling around go back and try the Seated Leg Raise 1 (hands on hips)
• Concentrate more on maintaining transversus abdominus activity, keeping a level pelvis.
• Start with small movements until your are comfortable.
• If trying this exercise with your eyes closed be sure to make safety a priority.

Progression

• Try Seated Leg Raise (arms up) with your eyes closed for more of a balance and proprioceptive challenge.

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.


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