Home
187   Exercises
Site Search
Post Your Exercise
Exercise Ball Videos
ebooks and books
Shopping
Getting Started Why a Ball?
History
Choosing a Ball
Precautions
Instructions
Exercise Ball Workouts
Exercise Progression
Stretches
Posture Posture Check
Posture Tips
Exercises for Posture
The Science Core Anatomy
Core Stability
Core Instability
Research
Back Pain
Ball Chair
Pregnancy Birth Ball
Birth Ball Tips
Exercise & Pregnancy
 Sports & Pregnancy
Post Partum Exercise
For Athletes Strength Training
For a Swim Workout
For Golfers
For Hockey Players
For Skiers
For Pitchers
For Divers
. About me
Related Sites
Disclaimer
Comments
Privacy Policy
 


Exercise Ball Exercises - Assuming the Supine Position

stability ball exercise




exercise ball exercise

exercise ball exercise


























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.
Action
  • Walk your feet forward while leaning back onto the exercise ball.
  • Continue forward until your head and upper thoracic spine rests on the ball.
  • Push through your heels to keep your hips up so that you remain straight from your head to your knees.
  • Return to the seated position by contracting your abdominal muscles, tucking in your chin toward your chest and walking your feet back toward the ball.
Prime Movers
  • Lower back extensors, glutes, quadriceps
Physio Tips
  • Keep your neck in line with your spine.
  • Don't walk out so far that all your weight is supported by your head and neck.
Progression


1ballsPractice this ball exercise 5 times.

2balls
Practice this ball exercise 10 times.

3balls
Practice this ball exercise 15 times.




1ballsBeginner 2ballsIntermediate 3balls     Expert
su1        

Return to Exercise Ball Exercises Home Page