https://www.youtube.com/watch?v=-rlBdOd2QMU
Equipment:
– Physioball
Purpose:
– Improve your core strength
– Improve your ability to move your arms / legs while maintaining spinal stability
Technique Tips:
– Keep your back pressing down into the floor the ENTIRE time!!
– Only lower the arm / leg as far as you can without your back lifting
– Keep pressure into the ball — if someone’s hand was under the ball they should not be able to push the ball out from your arms / legs
– Make sure your hips stay bent to 90 degrees — if you have a bigger ball it is okay to let your arms start further back in order to ensure that your hips are bent to 90 degrees
Progression:
**listed in order of increasing difficulty
– Hold the started position with arms and legs pressing into the ball and work on breathing while keeping your back pressed down into the floor.
– Move 1 arm back
– Lower 1 leg down
– Lower arm and opposite leg part of the way down
– Lower arm and opposite leg all of the way down
When done correctly you will feel this working through your core / abs! You should not feel it in your lower back at all!!
#techniqueTuesday #exercise #fitness #strengthening #physicaltherapy #core
