hey everybody it's Doctor Jo and Bee-Remy, and today I'm going to show you my top 10
basic Swiss ball exercises. so let's get started.
So a Swiss ball, therapy ball, or stability ball is the kind that you sit
on. so the first one is just going to be proper body mechanics on the Swiss ball.
the proper body mechanics on a Swiss ball is you want your hip to be at about
a 90 degree angle, and your knees to be at about at 90 degree angle. so you don't
want to be up high, and you don't want to be down low you. also want your upper
body to be nice and vertical. so you're not slouching down, you're not leaning
forward, you're not leaning back, but most of the movements are in your hips when
you're sitting on the ball. so number two is hip circles. for hip circles, you're
going to keep your upper body pretty vertical and just make circles with your
hips, so you're going to go around one way and then reverse it.
number three is anterior posterior pelvic tilts. so with all of these, just
start off with about five or ten and you can work your way up from there. for
anterior posterior pelvic tilts, you're gonna bring your hips forwards and then
backwards, but you want your upper body to stay nice and vertical. so it's not
leaning, but you're just doing the movements at your hips.
number four is lateral pelvic tilts. for medial lateral pelvic tilts, you want
your upper body to be nice and straight. you're just moving at your hips and
you're going to go side to side.
number five hip flexion. make sure that you're being very safe on a Swiss ball
because once you start lifting your legs, it becomes very unstable. for hip flexion,
try and keep your upper body nice and vertical. don't crunch down while you're
lifting up. you want to bring your knees straight upwards and go nice and slow
and controlled.
number six is knee extension. so again just starting off with five or
ten a couple times a day. for knee extension, try and keep your upper body
nice and vertical. try not to just swing while you're kicking out. you're just
going to take your leg and bring it straight out, and then slowly come back
down, controlling the movement.
number seven is upper extremity flexion or arm lifts. for upper extremity flexion,
keep your upper body nice and vertical and then just alternating bringing your
arms up.
number eight is arm lifts and opposite
side hip flexion. for hip flexion with opposite arm lifts, keep your upper body
nice and vertical. you're going to bring your knee straight up and the opposite
arm is going to come up alternating back and forth.
number nine is same side arm lift and hip flexion. now this one's really hard,
so make sure that you are stable enough or you have somebody holding on to the
ball the first couple times you try it. for hip flexion with same side arm lift,
try and keep your upper body nice and vertical. then you're going to bring your
knees straight up in the same side of the arm is going up as well.
number ten crunches on the Swiss ball. for crunches on the Swiss ball, roll out
to where your bottom is just on the edge, and put your hands behind your neck and
then just do a crunch.
so there you have it. those are my top ten basic Swiss ball exercises. if you'd
like to help support my channel, make sure and click on the link up there, and
don't forget to subscribe by clicking down there. and remember be safe, have fun,
and I hope you feel better soon.