How to Lie on an Exercise Ball
Starting
Position
- Sit on the exercise ball 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
- Place your hands on the ball beside you
- Walk your feet forward while leaning back onto
the exercise ball.
- Continue forward until your head and upper
thoracic spine rests on the ball.
- Push through your heels to keep your hips up
and use the
abdominal
hollowing technique to engage your
abdominal
muscles so that you remain straight from your head to your
knees.
- Return to the seated position by contracting
your abdominal
muscles, tucking in your chin toward your chest and walking your feet
back toward the ball.
Prime
Movers
- Lower back extensors, glutes, quadriceps
Physio
Tips
- Keep your neck in line with your spine.
- Don't walk out so far that all your weight is
supported by your head and neck alone.
Progression
Assuming the supine position is a skill fundamental to any ball
exercises that require you to lay back on the ball. It is important
that you are able to do it in a controlled fashion.
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