Prone Leg Raise
Hands off
Starting
Position
- Start this prone leg raise ball exercise on your
stomach over the exercise ball.
- Waist line is centred over the top of the ball
- Toes rest on the ground about hip width apart
- You form a straight line from your feet to your head.
- Hands
should be beside you at your sides.
Action
- Raise
one leg up to the horizontal and hold for 2 seconds.
- Lower
the leg slowly.
Prime Movers
Physio
Tips
- Be sure to master Prone Leg Raise 1 before
attempting this exercise ball exercise.
- Focus
on contracting your glutes to raise your leg and keep the knee
completely straight.
- Keep your neck straight
and chin tucked in to avoid neck strain.
Progression
Simply resting in the starting position is an exercise by itself. Once
you've mastered this position with
engaged
abdominals in
your
neutral spinal position you make it more difficult by
introducing limb movement.
Even before you lift your leg there is a cascade of neural input to
your multifidus and other short
segmental
muscles in the spine anticipating your leg movement. Studies
have shown that in people that have suffered from
back
pain that this cascade does not occur appropriately. For that
reason it is important to get some feedback from your physical
therapist if you have a history of back pain.
Repeat this ball exercise 6
times on each leg.
Repeat this ball exercise 10
times on each leg.
Repeat this ball exercise 15
times on each leg.
Return
to the top of Prone Leg Raise Exercise 2