Följande övningar är utformade för att du ska kunna stärka mag- och Robert Kronberg, ballansboll övningarryggmuskulatur, förbättra stabiliteten i ryggrad och bäcken, och på så sätt förebygga ryggproblem.

Vid varje övning, försök att spänna magmuskulaturen genom att försiktigt dra in den nedre delen av magen mot ryggraden. Gör det inte svårt att andas. Detta spänningstillstånd ska endast vara 10-15% av maximal muskelspänning (10-15% av den hårdaste spänning du kan uppnå).

Du kan och bör variera dessa övningar efter din egen förmåga, genom att t ex repetera övningen 3-20 gånger eller göra det lättare eller svårare genom att variera tiden du håller positionen.

Börja alltid med balansbollövningar för nybörjare. När du har uppnått bra kontroll och övningarna känns enkla går du vidare till nästa nivå. När en övning känns lätt att utföra kan du utmana dig till att göra det lite svårare att hålla balansen genom att flytta dina fötter eller händer närmare varandra, lyfta ett stöd från golvet eller helt enkelt genom att blunda.

Sluta med övningarna om du känner osäkerhet eller smärta och konsultera din kiropraktor på KiropraktorCentrum.

If you experience pain during these exercises stop and seek advice from your chiropractor at KiropraktorCentrum.



Sitting

Simply sit on the ball, keep hands on thighs and react to the ball’s movement with your pelvis. Look straight ahead.


Seated Leg Lift

Sit on the ball, lift one leg off the ground, return leg to the ground and repeat with other leg. Keep arms by your side or across lap. Look straight ahead.


Seated March

Sit on the ball and lift your alternate arm and leg in a marching fashion slowly. Look straight ahead.




Straight Leg Lifts

Sit on the ball and lift one leg off ground, straighten out your leg. Hold your leg in the air whilst maintaining your balance on the ball. Repeat with other leg. Look straight ahead.


Inner Thigh

Lie on your back and grip the ball between your legs. Squeeze the ball between your legs, hold 5-10 seconds.

If you experience pain during these exercises stop and seek advice from your chiropractor at KiropraktorCentrum.



Sit-Ups

Sit so you are leaning back with the ball placed under your low back. Slowly lift your torso towards the roof to a near seated position. Lean back down to your starting position. Keep neck in a neutral position.


Roll Forwards

Kneel in front of the ball with your arms outstretched and fists together on top of the ball. Roll the ball forward whilst pushing your fists down into the ball.


Squats

Place the ball against a wall and lean your mid back against it. With feet at shoulder width apart, slowly squat down. Stand back upright and repeat.




Prone Leg Lifts

Lie on your stomach with the ball under your hips. Support yourself with your arms and legs. Slowly lift one leg straight. Return leg and repeat with other leg.


Quadriped on Ball

Lie on your stomach with the ball under your hips. Slowly lift your alternate arm and leg, do not raise the arm over the level of your head or arch your back.


Supine Bridge

Sit on the ball and walk your feet forward whilst leaning back, until your head and neck are supported on the ball and spine is in neutral. Hold this position for 3-5 seconds before returning to the start position.


Supine Bridge with Dips

Sit on the ball and walk your feet forward whilst leaning back, until your head and neck are supported on the ball and spine is in neutral. Slowly lower your buttocks down towards the ground without rolling forwards on the ball. Repeat several repetitions before returning to a sitting position.



Pelvic Lift

Lie on your back with the ball under your calfs. With your knees shoulder width apart, outstretch your arms on the floor. Slowly lift your pelvis, return pelvis to floor and repeat.


Pelvic Lifts - Level 1

Lie on your back with ball under your feet. With feet shoulder width apart and arms outstretched on the floor. Slowly lift your pelvis so that your spine is in a neutral alignment. Return your pelvis to the floor and repeat. To make it more difficult put your cross your arms over your chest.


Pelvic Lifts with Tuck Ins

Start by performing a Pelvic Lift - Level 1. When you have the spine off the ground slowly bring your knees towards your chest (keep your buttocks off the ground throughout). Return your legs to a straight position and lower your buttocks back down.

If you experience pain during these exercises stop and seek advice from your chiropractor at KiropraktorCentrum.



Back Extension

Lie on your stomach with ball under your hips starting with your upper body curled forward over the ball. Place hands over forehead or across chest, slowly lift and extend your upper body until your spine is in a neutral alignment. Slowly return to forward position. Keep looking at the floor and separate your feet.


Side Lifts

Sit on ball sideways so one hip is directly on ball. Separate feet and place them against a wall. Cross arms and slowly raise your upper body. Lower slowly to start position and repeat several times. Change to other hip and repeat.



Wheelbarrow

Kneel in front of ball. Roll forward over the top and slowly walk forward using your hands. Hold this position keeping a neutral spine position. Slowly walk backwards and repeat. Once you perform this exercise with ease move into Wheelbarrow - Level 1.


Wheelbarrow – Level 1

Perform Wheelbarrow exercise. Bring knees and the ball towards you slightly. Slowly take your knees and ball back until your legs are straight again. Repeat several times before walking back to the initial position. Once you have good control move onto Wheelbarrow – Level 2.


Wheelbarrow – Level 2

Perform Wheelbarrow as in Level 1 bringing your knees and ball towards your chest until your body is curled up. Slowly take the ball back until your legs are straight again. Repeat several times before walking back to the initial position.




Push Ups

Start with a Wheelbarrow and when you get to a comfortable position lower your chest down towards the floor. Repeat several times before walking back to initial position. Keep back straight and lower your whole body.





Pelvic Lift with Leg Lift

Start with a Pelvic Lift – Level 1. Once in position try to lift one leg off the ball whilst maintaining a neutral pelvic alignment. Return your leg to the ball and your pelvis to the floor and repeat with your other leg.


Pelvic Lift with 1-Leg Tuck Ins

Start with a Pelvic Lift Tuck In (Intermediate Ball Exercises). Once in position lift one leg off the ball and slowly bring your knee towards your chest. Return your leg to a straight position and repeat several times before lowering your buttocks to the floor. Repeat with your other leg. Keep your buttock off the floor throughout the exercise.

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