Single Knee to Chest Stretch
Lie on your back and grasp one thigh behind the knee with both hands. Gently pull your knee up toward your chest.
Hold this stretch for 30 seconds. Relax. Repeat
2 times on each side. |
Hamstring Stretch
Lie on your back and grasp one thigh behind the knee. Slowly straighten your knee until a stretch is felt in back of your thigh.
Do not stretch through pain.
Hold this stretch for 30 seconds. Relax. Repeat
2 times on each side.
Note: If this exercise causes back pain or leg pain, modify
it slightly or discontinue and seek the advice of your
doctor.
|
Intermediate Bridging Exercises
This exercise should be added after
you are able to complete the bridging exercises without
pain. Do not perform this exercise if you are suffering
from an acute injury or if it aggravates your lower
back.
1. Position your pelvis into the most
comfortable position and then stiffen your spine by contracting your abdominal muscles.
2. Slowly lift your torso from the ground to form a bridge while maintaining the contraction of your abdominal muscles.
3. As you feel more comfortable, begin to increase the challenge by straightening one leg and then the other.
4. Once you master the one-leg bridge, you may progress to performing the bridge with your arms in continual motion: alternate raising your arms from your side to an overhead position and back.
Perform this exercise for one minute. As your fitness improves you may extend the duration. |
Marching
1. While sitting on the ball,
stiffen your abdominal muscles. Slowly raise and lower your arms overhead, alternating between the right and left sides.
2. Slowly raise and lower your heels, alternating right and left sides.
3. Combine the motions: slowly raise one heel and the opposite arm overhead.
Alternate this exercise from side to side.
 
4. As your fitness level increases you may slowly raise your feet 2-6 inches from the floor.
Perform this exercise for one to three minutes. |
Abdominal Strengthening Exercises
1. Recline on the exercise ball with your lower back resting on the ball.
2. Tighten your abdominal muscles and slowly
curl-up your upper body while
maintaining a neutral arch in your low back. Do
not curl or crunch your spine. Hold in this contracted position while tightening your abdominal muscles for ten to twenty seconds. Slowly lower yourself to the starting position and repeat five times. You may gradually increase the number of repetitions or the length of contractions.
Gradually increase the number of repetitions or the length of contractions as your fitness increases. |
Basic Stabilization
Lie on your back with your knees bent and calves resting on the ball.
Stiffen your abdominal muscles.
1. Slowly raise and lower your arms as shown, alternating right and left sides.
2. Slowly straighten one knee while gently putting pressure down with the leg on the ball. Alternate between the right and left sides.
3. Combine the motions: slowly straighten one knee and raise the opposite arm overhead alternating from side to side.
Perform this exercise for one minute. |
Wall Squats with a Ball
This exercise can replace wall squats without the ball, as seen in the initial phase.
Stand with the ball between your low back and the wall. Slowly bend knees 45 to 90 degrees.
Hold for 5 seconds. Straighten knees. Perform ten repetitions of this exercise. |
