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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