| 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 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 |
|
| Physio
Tips |
- If you find yourself wobbling around go back and try
the Seated Leg Raise (hands on hips)
- Concentrate more on maintaining transversus abdominus
activity, keeping a level pelvis.
- If trying this exercise with you 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.