Hey everybody, it's Dr. Jo! So we've got the swiss ball again. Some people call it an exercise
ball or a therapy ball. What we're going to do today is some advanced exercises. You've
already seen the basic exercises to get you going when your back is hurting or when your
core is weak. This is the next step up. So once you get those accomplished, these are
the ones you are going to do next. So we're going to get started, and we are going to
start off with a basic crunch. So what you're going to do is you're going to roll forward
a bit to where your bottom is on the edge of the ball. You can either go back to protect
your neck a little bit, or some people cross their chest. It's your choice, what ever is
most comfortable for you. I usually go back behind my neck just to give my neck a little
bit of support. So you're going to do a simple crunch. You're going to roll back, and you're
going to get as flat as you can, and then you're going to roll back up. Now remember
when you are doing this, you don't want to hold your breath. You want to be able to talk
to somebody or you want to be able to be a continuous comfortable breathing the whole
time. Now it's going to be hard, you're going to feel it working, so you only have to start
off with 5 or 10, and then work your way up from that. Now see the ball moved a little
bit, you want to keep the ball as still as possible. Alright, so after you get that one
accomplished, the next one you are going to do is, is start up this way, and then roll
down to about where your shoulders are on the ball. You want to get yourself into what
we call a table top position, where you are flat, you can draw a straight line front to
back, and then you are just going to drop your hips down and then you're coming back
up. Now this not only working your back, but it's also working our hamstrings a little
bit, so you can add this into your hamstring exercises in the hamstring strengthening video.
So nice and controlled, you want to control it, you don't want to be bouncing around,
you don't want to be going fast, and you want the ball to be staying as straight as it can.
If it's wobbling around like this, then you're probably not quite ready for it. Okay, just
drop it down, you can drop down lower, once you get more comfortable, but you just want
to come straight, you don't want to arch your back up, because that's going to cause some
pain, it might cause some injuries. You want to just come nice and flat. Okay, now the
next one, you're actually going to come off the ball. You can put the ball in front of
you, and it's almost like you're saying your prayers on your bed. Except you want to get
your back straight again, you don't want your bottom sticking out, but you want to get,
as straight as you possibly can. I'm just going to sit here. You want to keep those
abs nice and tight. So you're not dropping forward, and again your butt's not sticking
out. You're getting a straight angle, keeping that back straight as possible and not moving
the ball around. If you can do this for about a minute, then the next step up, is to bring
your knees off the ground, and go up on your toes to a plank position. So you're just going
to go up, same thing, you want your back as straight as possible. You don't want to stick
your bottom up, and you don't want to sag, but you want to be as straight as you can.
See how my hands are shaking? You should be shaking, that means you're working. Okay,
so same thing, you just wanna start off with 5-10 seconds, if you need to do that a couple
times you can about 5 times, and work your way up. Alright, the next one is we call it
a walk out, or a roll out. So you are going to bring the ball close to you. You are going
to start on your knees, and you are going to come across the ball, and place your hands
down on the ground. And just like it sounds, you're gonna start walking out. So you're
going to bring your arms, walk forward, you want to keep the ball going as straight as
possible, and try not to have it wiggling around. If you can, you want to go all the
way to your toes. I can't quite right here, but once you get as far as you can, then you
are going to start walking back. The farther out you go, the harder it gets. So if I want
to go a little bit farther, I I can start farther back. See if I can get a little further.
You're just going to walk yourself out. Because once you start to get to your feet, see how
the ball's rolling, you want to try and keep it steady. Walk all the way out, and then
come all the way back. Wooo! Alright, so there you have it. Those are some more advanced
exercises on the swiss ball, and you can see that they were definitely harder for me, so
they are going to be harder for you. And we are going to have another one, a next step
up after that, so if you wanna check that out, go to askdoctorjo.com And remember be
safe, have fun, and I hope you feel better soon!