Advanced "Swiss" Ball Exercises

These exercises help your core supporting muscles strengthen in order to adapt to the daily stresses you place on your spine.

To do these exercises you require a "Swiss"/Fit ball that is the correct size for you. Please ask for assistance from your Chiropractor or qualified Personal Trainer to determine the appropriate size.

If you feel pain of discomfort at any time during these exercises, it is important to stop and seek further advice from Putney Chiropractic Centre.


1. Advanced ball balancing

Kneel on the ball maintaining normal standing posture. Hold for as long as possible. If you feel comfortable in this position you can do some light dumbbell weights for increased upper body and shoulder strength.

2. Push-ups

With ankles resting on the ball (thighs if ankles too difficult) and perform a normal push up. Do as many as you can until fatigued.
 

3. Plank on ball with variations

Assume the plank position with hands clasped, elbows resting on the ground and shins on the ball. Roll ball towards elbows and bring thighs towards chest. Repeat 10 times. Then attempt another ten each side with one leg extended in the air and the other rolling the ball and bringing the thigh to the chest.
 
 


4. Advanced extensor exercises

Balance on the ball on your hands and knees. From this position, being sure to maintain a straight back at all times, lift one leg of the ball and hold for 5 seconds. Repeat using the other leg.

Then, when feeling confident with one leg, attempt to lift a leg and the opposite arm off the ball at the same time as the leg, ensuring your back remains straight at all times.
 
 
Putney Chiropractic | 32 Bective Road, Putney, London SW15 2QA | Telephone: 020 8877 0377