Pelvic Lateral Shift on the Exercise Ball

Starting Position
  • Start this ball exercise in sitting with a neutral lumbar posture. (See How to Sit)
  • Chest should be up, shoulder blades down and back, and head back over your shoulders.
  • Keep your feet flat on the ground shoulder width or slightly further apart.
  • Keep your head over your shoulders and keep your shoulders level.
  • Slide your hips to the right so that the ball moves slightly to the right.
  • Reverse and slide to the left.
  • Your shoulders should not move.
Prime Movers
  • Lower trunk muscles, abdominal obliques and glutes.
Physio Tips
  • Don't lose the front to back neutral position. ie don't arch back or forward.
  • Try combining this exercise ball exercise with the Pelvic Tilt to move your hips in Pelvic Circles.
Like the pelvic tilt 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.

1ballsRepeat this ball exercise 10 times.

2ballsRepeat this ball exercise 20 times.

3ballsRepeat this ball exercise 30 times.

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