Chiropractic Family Care

Wellness & Lifestyle Coaching

Beginner Exercises

All exercises should be done well within a persons capabilities.

So what does that mean? It implies you should do the exercise so that you feel comfortable and are not straining to do the exercise. The time will come soon enough when you are able to push the envelope.

 

BEGINNER BALL EXERCISES

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.

 

 

Cross Crawl Seated

cross crawl seated

 

 

 

 

 

 

 

Sit tall on gym ball. With control, raise one knee up while at the same time raising the opposite arm overhead.  Lower and repeat with opposite.  Maintain an abdominal hollow throughout movement.

 

 

Hamstring Curls Prone

Hamstring Curls Prone

 

 

 

 

 

 

 

Lay on stomach with a small gym ball between the feet and a towel under the pelvis.
Perform hamstring curls by bringing ball toward the buttocks. Lower ball back to start position and repeat.

 

 

 

Hamstring Curls Supine

Hamstring Curls Supine

 

 

 

 

 

 

 

Lay on floor, place heels on ball with both knees straight.
Use heels to pull ball toward the buttocks.  Straighten legs and repeat.

 

 

 

Hip Extension Knee Bent

Hip Extension Knee Bent

 

 

 

 

 

 

 

 

Lay on stomach over ball with hands and toes touching floor.  Bend one knee to 90°.  Squeezing the buttocks, raise thigh up until level with upper body.  Hold, lower and repeat.

 

 

 

 

Hip Extension Straight Leg

Hip Extension Straight Leg

 

 

 

 

 

 

 

Lay on stomach over ball with hands and toes touching floor.  Squeeze the buttocks to raise one leg straight up off floor until level with upper body.  Hold, lower and repeat.

 

 

Kneel to Bow

Kneel to Bow

 

 

 

 

 

 

 

On knees with hands placed on gym ball.  Walk ball forward with hands until arms are level with body (as if to bow).  Walk ball back up to starting position.  Maintain abdominal hollowing throughout movement.

 

 

 

Leg Raise Seated

Leg Raise Seated

 

 

 

 

 

 

 

Sit on gym ball in readiness position with feet flat on floor.
Keeping balanced, raise and extend one leg straight out in front.
Lower leg to floor and repeat with opposite leg.

 

 

March Seated

March seated

 

 

 

 

 

 

 

Sit on gym ball in readiness position, hands resting on sides of ball.  Maintaining balance and readiness position, raise one foot up off the floor as if to march.
Return foot to floor and repeat with opposite foot.

 

 

 

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.

 

 

 

Quad Ab Crunch

Quad Ab Crunch

 

 

 

 

 

 

 

Start on hands and knees with forearms resting on ball.  Suck stomach in and curl spine, pushing forearms into the ball to perform a ‘crunch’.

 

 

Quadruped Leg Drag, Arm Raise

Quadruped Leg Drag Arm Raise

 

 

 

 

 

 

 

Lay on stomach over ball with hands and feet on floor.  Push one leg out behind, dragging toe on floor,  while raising opposite arm out in front until parallel with floor.  Return arm and leg to start position and alternate.  Keep trunk square and stable and maintain abdominal hollow.

 

 

 

Quadruped Leg Drag

Quadruped Leg Drag

 

 

 

 

 

 

 

Lay on stomach over ball with hands and knees on floor.  Push one leg out behind, dragging toe on floor, keeping upper body stable.  Return to starting position and alternate.  Maintain an abdominal hollow.

 

 

Quadruped Leg Extension

Quadruped Leg Exetension

 

 

 

 

 

 

 

Lay on stomach over ball with hands and knees on floor.  Extend one leg out behind until parallel with floor keeping upper body stable.  Return knee to floor and alternate.  Maintain an abdominal hollow.

 

 

 

Roll Seated

Roll Seated

 

 

 

 

 

 

 

Sit tall on gym ball maintaining readiness position, hands relaxed on thighs or on gym ball.  Keeping feet flat on the floor, straighten then bend knees to roll ball back and forth.

 

 

 

Side Tilts

Side Tilts

 

 

 

 

 

 

 

Sit tall on gym ball, hands relaxed at sides or in cross arm position, as above.  Keeping shoulders level, hike one hip up at a time by rolling ball slowly from side to side.  Keep within pain free range of motion.

 

 

 

Static Sit Up Leg Raise

Static Sit up Leg Raise

 

 

 

 

 

 

 

From a seated position, walk feet forward and roll down ball until the ball fits into the hollow of the lower back.
Maintaining abdominal hollowing, hold a modified sit up position and raise one leg at a time as if marching.

 

 

 

Supine Ab Hold Cross Crawl

Supine Ab Hold Cross Crawl

 

 

 

 

 

 

 

Sitting on ball in a semi sit up position. Raise alternate foot off floor and arm overhead, in a cross crawl pattern, keeping chest up and abdominals in.

 

 

 

Supine Bridge

Supine Bridge

 

 

 

 

 

 

 

Lay on back with heels on ball, and knees straight.  Arms 45° at sides with palms up for stability.  Press heels into ball and squeeze buttocks to raise pelvis and lower back up off floor (keep shoulder blades on floor).  Keep ball stable.  Hold, then lower pelvis towards floor and repeat.

 

 

 Wall Squat

Wall Squat

 

 

 

 

 

 

 

Stand with ball just below small of back, with feet placed slightly in front.   Lower body down into a squat position (do not bend knees passed 90°), letting the ball guide the movement.  Push up to starting position and repeat.

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