Clock Exercise with the Ball
Starting
Position
- This clock exercise
with the ball requires you to lie on
your back with your knees bent at roughly 90 degrees, heels on the
ball. Keep
your arms out to your sides.
- Keep the
back of your thighs close to the ball.
Action
- Rotate
both legs to one side.
- Roll as far as you can
slowly without letting your shoulder rise off the floor.
- Return
to the top and repeat on the other side.
Prime
Movers
- Abdominal
obliques, hip abductors, hamstrings, glutes, lower back.
Physio
Tips
- Keep
your abdominals
tight throughout this exercise.
- Make
sure you can control this movement within a short range before you try
larger movements.
- Try 11 o'clock to 5
past; then
10 o'clock to 10 past, etc.
- If you have any
discomfort, stop.
Progression
- Try bringing your arms
closer to your body.
- Try
The Clock with Arms Up.
- Try
doing this exercise with one leg on the exercise ball, one leg up.
This is considered a more advanced exercise ball exercise because you
are forced to maintain joint stability while introducing trunk
rotation. You are now trying to "control your mobility" rather than
"maintain your stability". Some people may be too stiff for this
exercise. If you have an underlying joint dysfunction and can't take
joints through this range of motion, don't attempt this. You can only
move as far as your joints will allow it.
Start with very short movements and always return to 12:00 and pause to
regroup and feel in control. Ensure you have control before letting
your trunk rotate into the other direction. Never get to the point
where you feel like you've just rescued yourself from falling over.
This exercise ball exercise is all about control of movement, because
if you have no control you are leaving yourself open to injury.

Repeat
this ball
exercise 5
times each side.

Repeat
this ball
exercise 10
times each side.

Repeat
this ball
exercise 15
times each side.
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