Chiropractic Family Care

Wellness & Lifestyle Coaching

Beginner Gym Ball Exercises – 1 & 2

Strengthening the muscles in your back is a great way to alleviate pain, tension, & tightness, & will greatly assist in your overall spinal care. Over the next few weeks we will be posting a range of exercises through the use of an exercise/gym ball. We will be starting at a beginners level & will work up to intermediate & then advanced exercises.

Please remember, as with any exercises, to start at a level that is comfortable for you & that does not cause any pain.

90/90 Bridge Supine

90 90 Bridge Supine

 

 

 

 

 

 

 

Lay on back with heels on gym ball, feet shoulder width apart, knees and hips bent to 90° and lower back flat against floor. Place arms 45° at sides with palms up.Press heels into ball to raise pelvis and lower back up off floor (keep shoulder blades on floor). Maintain abdominal hollow and do not allow ball to roll. Lower pelvis back down toward floor, and repeat.

 

 

Airplane

Airplane

 

 

 

 

 

 

 

From a kneeling position with ball in front of stomach, place toes against wall an raise upper body onto ball so that ball rests under pelvis. Position arms 90° to the sides with thumbs pointing up to ceiling. Perform an abdominal hollow and pelvic tilt to maintain stability, then raise upper body up until rib cage is just off ball (ears, shoulders and hips should be in line). Hold, lower and repeat.

 

 

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