Using a Swiss ball (a.k.a. exercise ball, therapy ball, etc.) can be a great way to work your core & balance. These basic Swiss ball exercises are good ones to begin with if you are just starting out. A Swiss ball is very unstable and even sitting on the ball can be challenging, so make sure you are in a safe environment and have someone with you to hold the ball the first few times you try it. Once you have mastered these basic Swiss ball exercises, you may want to check out some more advanced Swiss ball exercises here. The first Swiss ball exercise is really just showing the proper body mechanics for the ball. You want the ball to be the right height for best results. The next ones are hip circles, pelvic tilts, and lateral tilts. These are a great way to loosen up the low back and pelvis, and get use to sitting on the ball. Then getting a little harder there’s hip flexion, knee extension, and arm lifts. Once you start getting movement of your arms and legs, it makes it harder to balance. The last ones are hip flexion with opposite arm lifts, hip flexion with same side arm lifts, and crunches. Make sure you can do the other ones before trying these since they are harder to do balancing on the ball.
Our friend Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy. To support Dr. Jo on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo
About Athlete’s Choice Massage
Athlete’s Choice Massage is a modern massage studio. Since opening in 2016, Athlete’s Choice Massage has become an active part of the Edmonton and Sherwood Park community. Our experienced Registered Massage therapists set the highest standards in massage treatments. With massage therapy being covered by many people’s extended health care benefits, it is now easier than ever to experience the positive effects of therapeutic massage.
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