Google+

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



Illustration of the Single Leg Raise with Arms 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.


single leg raise on the exercise ball with arms up start

single leg raise ball exercise finish




1ballsHold this position for 5 seconds and repeat 5 times.

2ballsHold this position for 10 seconds and repeat 5 times.

3ballsHold this position for 10 seconds and repeat 10 times.





1ballsBeginner 2ballsIntermediate 3balls     Expert

                    Return to the top of Seated Leg Raise