Knee Extension with
the Exercise Ball
- Lie on a mat face up with your hands behind
lower back palms down as in the picture below.
- Place the exercise ball between your feet with
knees straight and your hips at 80-90 degrees, the ball over your hips.
- Lower the ball to the point where your knees
- If at any point you feel your lower back push
hands you have reached technical failure and are no longer using
musculature to stabilize
- If you are having trouble with maintaining a
lower back, go back and work on the Walk Out
while maintaining a neutral spinal position.
- Work on the leg raise on the floor until you
can do it without moving your pelvis or lower back.
This is a good ball exercise that allows you to feel how your spine
reacts to an exercise. Like the leg raise exercise on the floor, this
ball exercise forces you maintain a stable core while moving a limb.
Use the position of your lower back against your hands for feedback as
to the position of your lumbar spine. As your ball moves your lower
back should remain still. If your lower back moves, try using smaller
movements or performing the exercise without the ball until you gain
exercise 6 times.
exercise 10 times.
exercise 15 times.
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