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.
Action
-
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.

Repeat
this ball
exercise 5
times each side.

Repeat
this ball
exercise 10
times each side.

Repeat
this ball
exercise 15
times each side.
Return
to the top of The Clock Exercise