hey everybody it's Doctor Jo and the pups, and today I'm going to show you seven
basic Swiss ball exercises. so let's get started.
Before we start, if you haven't subscribed already make sure
and click on the button down there. so the first one. well before I start you
want to make sure that your knees and your hips aren't about a 90 degree angle
so your feet can be flat, but your knees aren't pushing way up into your chest
area. so you want to feel comfortable you don't want to barely be touching with
your toes, and you don't want to be down like that, so you want to be nice and
upright 90 almost hips 90 almost just about. it doesn't have to be exact. so the
first one is going to be a pelvic tilt. when you're doing these motions on the
Swiss ball, even just sitting on it is going to kind of work your core, so make
sure that your upper body is nice and upright and not really moving a whole
lot. with a pelvic tilt, you're just gonna kind of roll forward a little bit and
back, but my upper body isn't moving. I'm really doing all the motion at my pelvis.
so I'm not doing this, I'm just moving that ball with my hips
in my pelvis. so just kind of rocking back and forth. you should really feel it
in those lower pelvic and core muscles and just doing a nice smooth continuous
motion. but again that upper body should stay pretty still. it's not moving a
whole lot. the movement is down below in your hips. so I would just start off with
maybe 10 to 15 of these. the big thing with a Swiss ball or a therapy ball,
stability ball, whatever you want to call it, it feels easy while you're doing it,
but a lot of times you end up being really sore afterwards. so I wouldn't
start off with a lot. like I said probably just 10 of each the first time,
and then you can build up from there. so the second one is going to be a lateral
tilt .so still all the same concept you want that upper body to stay pretty
still, but now you're just going to go side to side. so again you're not rocking
your whole body, this part is staying still and
hips are just moving side-to-side. so like Shakira the hips don't lie, going
side to side. so after you do that one about ten times each way,
now you're gonna do circles, hip circles. so again same concept, I'm not moving my
whole body, making lots of noises, but just at your hips almost like, a hula-hoop
if you're taking the hula-hoop and going around. so I would just do ten one
way and then reverse it and do ten the other way. so again just really kind of
getting that motion in there, but keeping that upper body pretty still. so you're
having to work those core and pelvic muscles to get everything moving. so now
you're going to start using your legs a little bit. the big thing with these is
once you start moving your legs, it makes it harder to balance, so if you feel like
you're already a little bit unsteady on the ball, I always say either have
somebody hold on to the ball for you, push it up against a wall so it's a
little more stable, or just hold on to the ball with your hands. sometimes that
makes it a little more stable - eventually you just want maybe your
hands in your lap or you know somewhere on the side, but if you feel a little
unsteady, I'd kind of hold on to it, but I'd actually probably start off with it
against the wall if I don't feel super comfortable.
so this time you want to kind of go in slow motion, so it's not about how high
you lift your leg, it's just about the control that you're doing. so this is
just a simple March where you're lifting up your foot, so yeah, I'm only going
maybe an inch off the floor but going really slow with it so trying to control.
you can see maybe it's moving around a little bit, but I'm trying to keep that
good posture and just by taking up one foot it makes that surface less and more
unstable. so it just makes your core have to work harder so you don't fly off the
ball. and sometimes it does move around so that's why you need to be really
careful when you're doing this until you kind of get it down. so again maybe ten,
five on each side to start off with, but hold the foot up for maybe three to five
seconds just to give that balance. and you can see that my body is working to keep
me from falling, so you don't have to be super still, you just want to try and be
upright while you're doing it. so then the next one is going to be a kicking
out like a leg extension or we call it a long arc quad. so still same concept
where now you're you're picking up a foot, so it's a smaller surface it makes
it harder to be more stable and balance. so make sure that you know if you need
to hold on or be against a wall, you can. keep that body nice and upright, and now
you're just going to kick your leg out and slowly come back in. so see how I'm
going slow? I'm not going fast. I'm really trying to
control this movement, and you see how I'm trying to keep my balance there? and
so this is sometimes when that ball does get away from you, but you're really
trying to control it. if you go fast it's kind of easy to do, so you want to go
slow. so you're making your muscles do the work instead of momentum doing the
work. so same thing, maybe just start with five on each side. if you're feeling
pretty good, ten on each side, but the first couple times you do it that's all
I would do. I wouldn't do anything more than that. so these last two are going to
be a little bit harder than the other ones. you might not quite be ready for
them yet, but I do want to show them because thery're still a little bit on
the basic side. so this time we're going to go back into the marching with the
legs, but this time we're going to add some arm components to it as well. so
we're going to be lifting the opposite arm with the opposite knee. so you don't
have to go high the the technique of the arm movement isn't really important. if
you want to kind of bend your arm and come up you can. if you want to keep it
straight and come up you can, but now it's just putting some combination moves
in there with it. so as I lift my left foot, I'm gonna bring my right foot and
right arm up. so I don't have to go high with it. I don't have to come all the way
up. I'm just again making, and making what's that? making an unstable
environment. so I'm having to use my core, my pelvic muscles, my trunk muscles, to do
all the work. so just kind of that marching motion opposite arm, opposite leg.
if you can do that pretty easily, then you're going to go to same side. so left
arm left leg, right arm right leg. and so this one really is harder than it sounds.
so again make sure you're in a good environment. if you need that extra
stability do that or have somebody hold on to the ball, or be close to you in
case you wobble off a little. So this time, you're just doing the same. so it's almost like a
string is attached to your arm and your leg, and so as your arm goes up it's
pulling that leg up. so again you see I'm not straightening my arm all the way up.
I'm not bringing my knee all the way up. it's more about making that unbalanced
unstable surface, so you have to make those muscles work. so again and maybe
with those, five on each side, maybe even three on each side just to start off
with. so there you have it. those were your seven basic Swiss ball exercises. so
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remember, be safe (don't fall that Swiss ball), have fun, and I hope you feel better soon.