Pelvic Lateral Shift on the Exercise Ball
- Start this ball exercise in sitting with a neutral
lumbar posture. (See
should be up, shoulder blades down and back, and head
back over your
- Keep your feet flat on the ground
shoulder width or slightly further apart.
your head over your shoulders and keep your shoulders level.
- Slide your hips to the right so that the ball
to the right.
- Reverse and slide to the left.
- Your shoulders should not move.
trunk muscles, abdominal obliques and glutes.
lose the front to back neutral position. ie don't arch back or forward.
combining this exercise ball exercise with the Pelvic Tilt to move your hips in Pelvic Circles.
on the exercise ball, this exercise teaches you
how to dissociate pelvic movement from movement in the rest of the
spine. The goal to achieve doing this exercise is to keep your head
still and shoulders level while your hips roll from side to side.
One of the things we try to accomplish with exercise ball exercises is
core stability. This doesn't necessarily mean that your spine shouldn't
move, just that we need to maintain control when it does move. Our
daily activities and sports all involve movement of the spine and
pelvis. With these ball exercises we learn how to control that movement.
Repeat this ball exercise 10
Repeat this ball exercise 20
Repeat this ball exercise 30
the top of Pelvic Lateral Shift