Exercise on the gym ball - stabilizing exercises for the lower part of the trunk, pelvis and lower extremities

The exercise supports the activity of your deep muscles alongside the spine, abdomen, lower extremities and abdominal wall. Exercise is ideal for strengthening the muscles between the shoulder blades, arm muscles, but also for relaxing the cervical, thoracic and lumbar spine. Exercise during the treatment of chronic or acute back pain, scoliosis, balance disorder etc.


Goal of the exercise:

  • Activation of the abdominal muscles and lower extremities
  • Activation of the muscles between the shoulder blades
  • Relaxing the cervical, thoracic and lumbar spine
Default position
  • Lay on your back, keep your arms alongside your body and rest your calves on the gym ball
  • Lower extremities should be in the a straight line with the trunk
Phase 1
  • Lean against your shoulder blades and arms, gradually lift up your pelvis and spine, one vertebra at a time till you stretch out your legs
Phase 2
  • If you are stable and the spine is along with pelvis and legs in one straight line, lift up one of the legs as high as possible
  • Stay in this position for as long as possible and keep breathing
Phase 3
  • Then lift your second leg (still stretched out) as high as possible
  • The spine is straight, pelvis is not dropping to the ground and legs are straight line with the trunk, remain leaning against the arms and shoulder blades
Phase 4
  • For higher difficulty of the exercise you can along with one lifted leg also lift up one arm, or both at the same time.
  • Return back to the default position

Common mistakes

  • Shifting or dropping the pelvis
  • Lower extremities are not in a straight line with the trunk
  • The head is not straight

How often to exercise

  • Once a day, with 5 repetitions on each extremity

Videos that might interest you

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