Alternate Arm and Leg Raise
Starting
Position
- Get yourself into the supine position as
illustrated below (How to lie on a ball)
- Keep your arms straight at your sides.
- Your feet should be hip width apart or closer.
- Head neck and hips should form a straight line
from your head to your knees.
Action
- Raise your left leg so that it is straight.
- Simultaneously raise your right arm so that it
is straight overhead.
- There should be a straight line from your right
hand to your left heel.
- Now lower the arm and leg and repeat on the
opposite side.
Prime
Movers
- Shoulder musculature, quadriceps
Physio
Tips
Progression
- Add 1-2 kg ankle and wrist weights.
Repeat this exercise ball
exercise 6 times.
Repeat this exercise ball
exercise 10 times.
Repeat this exercise ball
exercise 15 times.
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