Exercise Ball (aka Swiss Ball) for Core & Back Strengthening (Advanced) These advanced exercise ball moves are great for strengthening your core and back. Read Doctor Jo’s blog post about this video,
Swiss Ball Core & Back Strengthening Exercises (Basic):
Exercise Ball Core and Back Strengthening (Moderate):
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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If you will have mastered the primary and second videos with the Swiss ball (links above), you might be ready for these more advanced exercises to strengthen your core and back muscles. Start off lying in your back. Put your legs on the ball, and keep your back and head down on the ground. Bridge up by lifting your hips off the ground right into a straight line. Try to not arch your back, and pause for about 3-5 seconds. If that becomes easy, you possibly can try the bridging with one leg.
Next, you’ll roll the ball toward you while in a bridge position. Try to maintain the ball in a straight line and bend your knees up towards your chest pulling the ball to you. If that is straightforward, then try with one leg. The last exercise goes to be plank push-ups. Roll out on the ball along with your feet on the ball and your hands flat on the bottom. Keep your back straight like you might be in a tabletop position. Now drop down on one elbow, then the opposite elbow, after which back up.
Exercise Ball for Core & Back Strengthening (Advanced):
DISCLAIMER: This video and any related comments aren’t medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; nonetheless, she will not be YOUR Physical Therapist and may’t possibly diagnose you thru the Web. So don’t use this information to avoid going to your personal healthcare skilled or to switch the recommendation they’ve given you. This information is simply intended to indicate you the right technique for physical therapy exercises and mustn’t be used to self-diagnose or self-treat any medical condition. In the event you aren’t properly diagnosed, this information won’t help, and it could make things worse. So seriously, check along with your healthcare skilled before doing these techniques. In the event you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare skilled.