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.

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