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Exercises

Lumbar stabilization exercises with swiss ball

  • Part 1

    • Lie on back with knees bent resting both calves on ball and arms at sides. Slowly raise one arm over head, return arm to starting position; repeat, alternating between left and right arms.
    Part 1
  • Part 2

    • Lie on back with knees bent resting both calves on ball and arms at sides. Slowly straighten one knee, hold position for 3 seconds. Relax resting leg back on ball, alternating between left and right leg.
    Part 2
  • Part 3

    • Sit squarely upon the Swiss ball with feet resting on floor. Slowly raise arm over head and lower arm, alternating between right and left sides.
    • Slowly raise foot 2 inches from the floor then lower heel, alternating right and left sides.
    • (Combine the last two exercises) Slowly raise left heel and raise right arm over head. Hold for 5 seconds. Repeat with alternate arm and heel.
    Part 3
  • Part 4

    • Lie on stomach on exercise ball. Slowly raise left arm to shoulder level. Lower arm then raise right arm to shoulder level. Repeat.
    • Lie on stomach on exercise ball. Slowly raise left leg to hip level. Lower leg then raise right leg to hip level. Repeat.
    • Combine last two exercises. Slowly raise left leg to shoulder level while lifting right leg to hip level.Lower and repeat with alternate arm and leg.
    Part 4