Exercise Ball Bridge with Hip Roll
Starting
Position
- To start this dynamic
ball exercise, lie supine on
the floor with your heels on the ball
- Arms are
straight and out to the sides of your body
- Engage your abdominal
musculature through the
abdominal
hollowing exercise.
- Lift
your hips up so that your body is straight from your heels to your
shoulders
Action
- Lead
with your heels pointing them outward.
- Allow your
hip to rotate and rise up
Prime
Movers
- Abdominal obliques,
hips, glutes, hamstrings, back extensors
Physio
Tips
- Doing
this exercise with palms up increases the work done by your rear
shoulders, arms and upper back.
- Doing this
exercise with palms down preferentially works the front of the
shoulders and chest.
- Start with small
movements
until you get a feel for how far you can go without falling over.
Progression
- Bringing
your arms closer to your trunk will make this exercise more challenging
by decreasing your base of support.
- Try Single Leg Raise and Cross
Because you are supine
this ball exercise biases the muscles of your back, buttocks,
hamstrings, and calves. You will know when you reach technical failure
when your pelvis begins to sag or shake. At that point the exercise is
over and you need to take a rest prior to attempt number two. Technical
failure is the point where you can no longer maintain perfect form. If
you are shaking and sagging your stabilizing muscles are no longer
active enough to hold you steady.
Once you are able to perform the
bridge/plank
on the ball exercise for 30
seconds or more with perfect form you are able to introduce some
dynamic movements. Your starting position is the same, but slowly allow
your pelvis to rotate resulting in one foot lying on top of the other.
Hold it for a few seconds and let it come back. Hold that, and then try
the other side. you may want to start with only a partial turn until
you become familiar with the movement.
Hold
each position for 5
seconds.
Perform
this ball
exercise slowly for 30
seconds.
Perform
this ball
exercise 60
seconds.
Return
to the top of Bridging Hip Roll
