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Exercise Ball Exercises - Assuming the Supine Position
| 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.
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| 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.
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| Progression |
|
 Practice
this ball exercise 5 times.
 Practice this ball exercise 10
times.
 Practice this ball exercise 15
times.
| Beginner |
Intermediate |
Expert |
su1
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