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Alternate Arm and Leg Raise



Illustration of Alternate Arm and Leg Raise

Starting Position
  • Get yourself into the supine position as illustrated below (How to lie on a ball)
  • Keep your arms straight at your sides.
  • Your feet should be hip width apart or closer.
  • Head neck and hips should form a straight line from your head to your knees.
Action
  • Raise your left leg so that it is straight.
  • Simultaneously raise your right arm so that it is straight overhead.
  • There should be a straight line from your right hand to your left heel.
  • Now lower the arm and leg and repeat on the opposite side.
Prime Movers
  • Shoulder musculature, quadriceps
Physio Tips
Progression


alternate arm leg raise ball exercise 1

alternate arm leg raise ball exercise 2




1ballsRepeat this exercise ball exercise 6 times. 

2balls
Repeat this exercise ball exercise 10 times. 

3balls
Repeat this exercise ball exercise 15 times. 




1ballsBeginner 2ballsIntermediate 3balls     Expert

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