Chiropractic Family Care

Wellness & Lifestyle Coaching

Beginner Gym Ball Exercises – 11 & 12

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


One Leg Roll

One Leg Roll









Sit on gym ball in readiness position, hands resting on sides of ball.

Maintaining proper posture, raise one foot up off the floor as if to march.

Keeping foot up off floor, roll ball backwards and forwards with control.


Pelvic Tilts

Pelvic Tilts









Sit tall on gym ball, hands relaxed at sides.

Perform a posterior pelvic tilt by sucking stomach in and rocking pelvis forward to flatten low back, upper body should not move.

Rock pelvis backwards to arch the lower back. Ball will roll slightly back and forth.

Keep within pain free range of motion.



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