Clock Exercise with Arms Up

Starting Position
  • To start this ball exercise lie on your back with your legs resting on the exercise ball as you did for the easier clock exercise
  • Keep your arms straight and pointed up to the ceiling.
  • Keep the back of your thighs close to the ball.
  • Engage your transversus abdominis as you have with the other ball exercises.
  • Rotate both legs to one side.
  • Roll as far as you can 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.
  • If you have any discomfort, stop.
Progression With your arms pointing up to the ceiling you have a very narrow base of support. you will likely only manage a few degrees of movement in either direction to start. Start slowly and always return to the 12:00 position, regain neutral position if you've lost it and slowly move over to the next position.

This exercise is all about controlling mobility, rather than maintaining a static position. Functionally this is very important because most activities we undertake during the day require some form of movement. We need to know what it feels like to control this movement and maintain stability during this movement.

If you are having difficulty maintaining balance go back to the clock exercise with arms out to your side, or try letting some air out of your exercise ball.

1ballsRepeat this ball exercise 5 times each side.

2ballsRepeat this ball exercise 10 times each side.

3ballsRepeat this ball exercise 15 times each side.

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