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.
Action
- 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.
Progression
- 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.
Repeat this ball exercise 10
times.
Repeat this ball exercise 20
times.
Repeat this ball exercise 30
times.
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