Hey everybody, it's Doctor Jo. So we've got the Swiss Ball again and this is advanced
exercises on a swiss ball part 3. So if you've gotten the first basic and you've got the
next step of the advanced ones down, this is the one to try that's super hard, but it's
gonna give you a great core workout and it's gonna work your back out. And that's what
you want. You want everything around this to stay strong, so your back doesn't hurt
all the time. So let's get going with these, we're gonna start off lying down on our backs.
Ok, so the first exercise we're gonna do with the Swiss Ball is gonna be a simple bridge.
And then we're gonna work our way up from that. So doing bridge, we're gonna lie down
flat on our back, and we're gonna put our legs up on the ball. Now the key with this
is you want your back to be flat on the ground, and you want your neck to be relaxed. You
don't want to be holding your head up because then your neck muscles are gonna get strained
and then you're gonna end up having some neck pain. So relax your head down, get your back
flat on the floor and what you're gonna do is your gonna bridge up. Which is just lifting
your hips up off the floor. And you want to be straight. You don't want to go super past
and put your back is a hyper extension, but you want to be in a nice straight line going
all the way down. Now see how the ball is moving? You want to keep it nice and still.
You're gonna do a little pause, 3 to 5 seconds, and then come back down. So you know, just
10 or 15 of those to get you started, and then work your way up from there. And if that
starts getting easy, then you can go to 1 foot. Lift one up, keep one on the ball. And
do the same thing. The bridging, try to keep it straight, don't go into hyper extension
on your back, little pause. Coming up, going back down. Alright. Then the next one is rolling
the ball towards you when you're in a bridge. So you're gonna go up into a bridge and you're
gonna roll the ball up towards you, and then you're gonna push it right back out. Now you
want to keep the ball in a straight line if you can. And you want to keep those muscles
nice and contracted. Remember, you want to be breathing while you're doing it, you want
to be able to have a conversation while you're doing it. So you're gonna go up into a bridge,
pull it in, push it back out. Now this is another one that's working your hamstrings
so you can add this into your hamstring strengthening exercises with the other video of the other
strengthening exercises for your hamstrings. Now again, if that gets easy, you can go to
one leg, pull it in, come back out. Now that's gonna be pretty hard, so just try a couple,
and then build up as you go. Alright, so the last one we're gonna do is probably the toughest
one. You want to put your arms across the ball on the ground, we're gonna roll out again.
And you want to get as far as you can to where your toes are on the ball. That's gonna make
it the hardest for you. So you're in a plank position, again you want to be flat like a
table top, you don't want to be dropped down, you don't want to be arched up, you want to
be very nice and flat. And now what you're gonna do is a push up to your elbows. So you're
gonna go down on your elbow, go down on your elbow. Come back up, and come back up. And
then the same thing. Go down, go down. Opposite arm, Opposite up. Now see I'm at my knees
right now, so it's a little bit easier, but if I went all the way out to my toes, the
ball would be wiggling around much more and it would be more difficult. So whatever you
feel like your level is. You can even start out closer to your stomach. Go down on your
elbow. Come back up. Phew! So there you have it. Those are some advanced Swiss Ball exercises.
I think I'm actually sweating a little bit, and hopefully you are, too. If you want to
check out some more exercise, stretching videos, even some educational videos, please go check
out AskDoctorJo.com. And remember, be safe, have fun, and I hope you feel better soon.