Exercise Ball Exercises

3. High Impact Exercises

1. Starting Position

• Start this ball exercise in the straight arm plank position just as you have done in the pushup exercise.
• Feet are about shoulder width apart you have 3 points of contact with the floor.
• keep it easier to begin with by making the area of contact the ball makes with the floor as large as possible by keeping your exercise ball very soft for this exercise.

Action

• Without moving the ball, quickly pull your arms back to your sides.
• Allow your body to drop onto the ball.
• As you rebound upward, catch yourself in push up position, with extended elbows.

Physio Tips

• Start this exercise with elbows bent until you get a feel for how the ball is going to respond to your weight.
• When doing the high impact exercise ball exercises it's best to use a burst resistant ball.
• For safety's sake start this with a spotter.

Progression

This is a very advanced exercise that requires very strong stabilizers and a good feel for the way the ball responds to forces you exert on it. Try the Ball Bounce

2. Starting Position

• Check your exercise ball well for any weakness in the rubber before beginning this ball exercise. It's even better if it's burst resistant.
• Start by hugging the exercise ball firmly.
• Set your abdominals and hold a neutral position as you have done in all the other exercise ball exercises. If you don't know how, you should definitely not be attempting this exercise.

Action

• Lower yourself forward and with the spine in neutral position, push into the ball as it hits the floor.
• At the same time, push with your toes as your body starts to rise into the air.
• As you land, stabilize your abdominals strongly as you push back up again.

Physio Tips

• Be very aware of your back postural alignment.
• If you find your hips sag with each bounce then try bouncing more lightly.

Progression

This high impact exercise requires good spinal stability withstand the forces from the bouncing exercise ball. Start with very small movements so you get a handle on how the ball responds to your weight. Try Push Off

3.  Starting Position

• Kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated between your feet.
• Contract your abdominals so that your back remains absolutely straight and grip the exercise ball with your ankles.

Action

• As you squeeze the ball tightly between your feet, lower your chest to the floor and push off the ground with your arms.
• As you return to the ground absorb the impact by bending your elbows and lower your chest to the floor again.
• Then forcefully push up again.

Physio Tips

• Do not let your hips sag as you perform this ball exercise.
• Keep your neck stable by pressing your tongue to the roof of your mouth.
• Pretend you hold a grapefruit between your chin and your chest to help engage your neck stabilizers
• If you find your hips sagging on impact, bounce more lightly

Progression

• Try to lift the ball with your feet as you rise up.

4. Kneeling with the Ball

1.  Starting Position

• Start this exercise ball exercise by kneeling in front of the ball.
•  Put your hand on the ball face down such that your shoulder and hand are roughly at the same level.
• You may need to place the ball on a stool or table to achieve this.
• Pull your chest up and centre your head over your shoulders (not poking forward)

Action

• While keeping your arm straight pull your shoulder blade back and down.
• Then without moving your trunk, push the ball forward.
• You should feel your shoulder blade move forward on your rib cage.
• Maintain a downward pressure on the ball at all times.

Physio Tips

• This is a small movement.
• There should be no trunk flexion or rotation and no elbow bending.
• Part of what this exercise should do is help you become aware of your posture.
• This exercise helps improve shoulder range of motion, stability, and posture.

Progression

• Try Wax on, Wax off.

2.  Starting Position

• Start this ball exercise by placing your hands on the front of the exercise ball.
• Bring your knees forward onto the ball and  shift your weight forward over the ball.
• Engage your abdominal musculature through the abdominal hollowing exercise you learned in earlier pages.
• Get comfortable on all fours before getting up

Action

• You will need to roll the ball slightly forward as you rise up into the kneeling position.
• As you are kneeling you will need to maintain a neutral spinal position. If your hips are too far forward or your back is arched, it is much more difficult to balance.
• Use your arms at your sides to assist in balancing.
• Look forward and lift your chest up to get onto your knees.
• Hold this position

Physio Tips

• Be cautious with this exercise. It's best to start with a spotter or prop the ball against a wall until you get the hang of it.
• Spend some time on the ball on your hands and knees until you get your balance.
• You can use your feet around the back of the ball to aid in support

Progression

• Try bouncing lightly and shifting your weight around while trying to maintain your balance
• Add some light dumbbells for curls or lateral raises
• Try the Bruegger exercise with a light resistance band

3.  Starting Position

• Start this ball exercise by standing next to the exercise ball with the right knee on the ball as above.

Action

• Push yourself up onto the ball with the other leg.
• Put your left leg onto the ball and roll your right leg over and place it onto the floor on the other side of the exercise ball.
• When the right foot hits the ground, bend the right knee and push back up onto the ball.
• Repeat this back and forth, slowly at first.

Physio Tips

• You should be able to balance on the ball for at least a minute on your shins prior to doing the exercise ball exercise.
• Don't do this ball exercise if you have knee pain.

Progression

• Pick up the pace and include deeper knee bends as you come off the exercise ball.

This is a very demanding exercise ball exercise because you have to maintain neutral spinal position while balancing, while limbs are moving, and while your weight shifts across the ball. You may find this ball exercise easier to start if you use a soft ball and use it on an exercise mat (the thicker, the easier).

5. Exercises in Prone Position

1.  Starting Position

• start this ball exercise by lying prone over the ball with chest lowered.
• your waistline should be over the top of the exercise ball
• Hands rest on the ball.

Action

• Slowly raise your chest up off the ball.
• Raise your arms up off the ball keeping your elbows bent at approximately 90 degrees.
• Lower arms and chest slowly.

Physio Tips

• If you find this too difficult at first, try keeping your hands lightly on the ball as you raise your chest.
• Squeeze your shoulder blades together as you rise up.
• Keep the movement slow and focus on using your back muscles to pull yourself off the ball.
• Work only within your comfortable range of motion.
• Even a small amount of movement is beneficial.

Progression

• Try lengthening your lever as in the exercise Back Extension 2.
• Add 1-2 kg dumbbells.
• Put more air in your ball so that the area of contact with the floor is smaller
• Move your feet closer together

When learning how to perform this exercise, prop your feet against the wall and let a bit of air out of the ball. Be careful not to hyperextend your back. Just raise your trunk so that you form a straight line from your feet to your shoulders. While some people go further and hyperextend their back doing this exercise, it's not very functional and not tolerated well by everyone.

2.  Starting Position

• The starting position for this back extension exercise is lying face down over the ball with the top of the ball under your waistline
• Hands rest lightly on the floor in front of you.
• Feet are shoulder width apart resting on the floor

Action

• Pull your shoulder blades together and slowly raise your chest up off the ball.
• Raise your arms up off the ball keeping your elbows straight and your arms in front of you.
• Lower arms and chest slowly.

Physio Tips

• Be sure to master easier Back Extension Exercises before trying this
• As your hands get further away from your trunk, the exercise gets harder.
• Keep your neck straight as you rise up.
• Press your tongue to the roof of your mouth to add to neck stability
• Pretend you have a grapefruit you are holding between your chin and your chest to engage the deep neck flexors and aid in neck stability.
• Think about pulling your chest up while keeping your chin tucked in so you achieve a smooth movement throughout your spine
• Keep the movement slow and focus on using your back muscles to pull yourself off the ball.
• Work only within your comfortable range of motion.
• If you've searched around the internet for this exercise you may notice a lot of people demonstrating this exercise hyperextending their backs. This is not functional and may give some people pain. Just lift until you are straight.
• This exercise should not cause shoulder pain. If you experience any shoulder pain see your physical therapist.

ProgressionTry any of the following to make this ball exercise more difficult:

• Add 1-2 kg dumbbells.
• Add some air to your exercise ball to reduce the area of contact your ball has with the floor.
• Bring your feet closer together

If you try this exercise and you find your feet keep lifting off the floor, move the ball a little further forward. If you still have problems, anchor your feet against the wall behind you.

if you find you have no difficulty with the beginner version of this exercise, but this exercise is a little too difficult, try putting your arms across your chest and letting a bit of air out of your ball. Bringing your arms back brings your centre of gravity back and shortens your lever making this exercise ball exercise easier

3.  Starting Position

• Start this ball exercise as you did for back extension 1 and 2
• Lie face down over the exercise ball with your waist line at the top of the ball.
• Hands rest lightly on the floor in front of you.
• Feet are behind you shoulder width apart or a little further for more stability

Action

• Raise one leg up to the horizontal and hold for 2 seconds.
• Lower the leg slowly.

Physio Tips

• If you find this difficult, don't hold the leg up at the top, or alternate legs instead of doing all the repetitions with one leg at a time.
• Try and keep your weight from shifting onto your hands.
• Don't allow your pelvis to rotate, keeps your hips level, and don't hyperextend your hip.
• You should form a straight line from your raised foot to your head.
• Focus on contracting your glutes to raise your leg and keep the knee completely straight.
• Keep your neck straight and chin tucked in to avoid neck strain.
• If your back is weak, take frequent rests.

Progression

• Try Prone Leg Raise 2.
• Raise and hold for 5 seconds instead of 2.
• Increase the speed of your movements.
• Put a light ankle weight on your ankles.
• Move your hands and feet closer to one another to narrow your base of support.

If you find this exercise too difficult you can make it a little easier by shortening your lever:
 Your starting position would be same as above but with one knee bent to 90 degrees. You have both hands on the floor, one foot on the floor and the other foot facing up. Keeping your knee bent lift your foot and knee up to the ceiling.

If you find you are rolling off the exercise ball, let a bit of air out of it, and spread your hands and feet further apart.

4.  Starting Position

• Start this prone leg raise ball exercise on your stomach over the exercise ball.
• Waist line is centred over the top of the ball
• Toes rest on the ground about hip width apart
• You form a straight line from your feet to your head.
• Hands should be beside you at your sides.

Action

• Raise one leg up to the horizontal and hold for 2 seconds.
• Lower the leg slowly.

Physio Tips

• Be sure to master the previous Prone Leg Raise before attempting this exercise ball exercise.
• Focus on contracting your glutes to raise your leg and keep the knee completely straight.
• Keep your neck straight and chin tucked in to avoid neck strain.

Progression

• Try adding 1-2 kg ankle weights.

Simply resting in the starting position is an exercise by itself. Once you've mastered this position with engaged abdominals in your neutral spinal position you make it more difficult by introducing limb movement.

Even before you lift your leg there is a cascade of neural input to your multifidus and other short segmental muscles in the spine anticipating your leg movement. Studies have shown that in people that have suffered from back pain that this cascade does not occur appropriately. For that reason it is important to get some feedback from your physical therapist if you have a history of back pain.

5.  Starting Position

• To perform the swim kick exercise, kneel in front of your exercise ball and slide your weight forward over the ball.
• Lie prone over the ball with chest raised.
• Hands rest lightly on the floor in front of you.
• Legs are raised so that your body is straight from your heels to your head.
• Find your position of equilibrium with legs together.

Action

• Alternately raise and lower each leg for a small amplitude kick.
• Keep abdominal muscles engaged.

Physio Tips Progression

• Your ideal starting position is such that you could lift your hands off the floor and remain balanced on the ball.
• Keep your neck straight, chin tucked and looking at the floor.
• Press the tongue to the roof of your mouth.
• Engage deep neck flexors by pretending to have a grapefruit gripped between your chin and your chest.

• Try larger kicks such that your feet lightly touch the floor.
• Increase the speed of your movements.
• Add ankle weights.
• Try Swim Kick with One Hand Support.

When you're training for sport, the ideal gym exercise will include movements involved in your sport. The more alike a movement is to your sport more carry-over in training effect there will be from the gym to the sport. For this reason I like this swim kick exercise ball exercise for my scuba diving. Kicking in the water is accompanied by resistance during both the downward and upward movements, Kicking on the ball is only accompanied by resistance in the upward movement of course, due to gravity. However, a lot of the trunk muscle activity accompanying these movements is similar.

Any scuba diver will tell you that heavy kicking, say against a heavy current, can cause some back strain that you'll feel after you get back on the boat. Make sure you also add some good abdominal strengthening to your gym program.

6.  Starting Position

• Swim kicks on an exercise ball start by lying prone over the ball with chest raised and chin tucked.
• One hand rests lightly on the floor in front of you.
• Find your equilibrium by balancing on the ball with the top of the ball at about waist level, one hand on the floor.
• Legs are raised so that your body is straight from your heels to your head.

Action

• Alternately raise and lower each leg for a small amplitude kick while keeping your knees straight.
• if you think about keeping your butt tight as you kick you will maximize hip extensor involvement.

Physio Tips

• Keep your neck straight, chin tucked and  keep looking at the floor to avoid neck strain.
• Don't attempt this until you have mastered Swim Kick with 2 Hand Support.
• Swimmers and scuba divers will especially benefit from this type of strengthening in an unstable environment.

Progression

• Alternate your hands frequently as you kick. This will challenge  your stability and balance.
• Try Trunk Roll 1

As a swimmer you are constantly trying to improve performance through an appropriate dry-land exercise program. A strong and consistent kick will aid in propulsion. Strengthening the hip extensors in an open kinetic chain through these exercises in addition to your regular swim kick drills will help strengthen hip extensors as well as your core musculature.

Kicking with the legs straight results in reduced drag, but also requires more strength in the hips and core. Kicking from the knees results in sinking resulting in increased surface area facing the direction of travel. This of course translates into increased drag.

7.  Starting Position

• Start this ball exercise with your hands resting lightly on the floor in front of you.
• The peak of the exercise ball should be under your hips where they bend
• Feet should be resting on the floor about shoulder width apart.

Action

• Simultaneously raise your chest and your straight legs so that you form a straight line from your head to your feet
• Slowly lower chest and feet to the starting position.

Physio Tips

• Don't use your arms to push, only to guide movement.
• Don't look up toward the ceiling, keep your chin tucked.

Progression

• Open and close legs in scissors fashion at the top of the movement to further challenge balance.
• Try Back Extension 2
• Try Hip Extension

Don't confuse this exercise with the much more difficult Pike Exercise. This exercise biases the extensors because the ball is under your centre. The Pike biases flexors

8.  Starting Position

• Start the superman exercise on the exercise ball by lying prone over the ball with your waist line centred over the top of the ball, chest slightly raised.
• Hands rest lightly on the floor in front of you.
• Feet rest on the floor behind you about shoulder width apart.
• Set your abdominals and tuck your chin in before you move anything.

Action

• Raise one arm in front of you to shoulder height.
• At the same time, raise the opposite leg.
• Hold for 5 seconds.
• Lower your hand and foot to the floor.
• Repeat this on the other side.

Physio Tips

• Be sure to keep your neck straight, chest up, and chin tucked to avoid neck injury.
• Keep your elbows and knees straight.
• If you find this too difficult, try raising alternating arms alone and then alternating legs so that you always have three points of stable support.

ProgressionTry any of the following to increase the difficulty of this ball exercise

• Try Prone Leg Raise 2 to further challenge your balance
• Add 1-2 kg ankle weights to increase resistance
• Hold a light dumbbell in each hand
• Attach resistance bands to ankles or hold a light resistance band in your hands.
• Use a firmer ball.
• Get rid of your exercise mat.

If you are feeling unsteady lifting your alternating arm and leg at the same time, lift your leg straight out first, gain your equilibrium, then lift your arm. Hold this for 5 seconds.

If you feel your ball is rolling away from you try letting some air out of your exercise ball and/or putting it on a soft exercise mat. This creates a more stable surface and lessens the challenge. As you improve you can add some more air into the ball and start using it on a harder surface.

This is a great exercise to work on if you are trying to prevent back pain. It forces you to use muscles that are often inhibited as we sit at desks all day. The scapular rotators, rotator cuff, posterior deltoid, back extensors, and the gluteal muscles are often underused in most sedentary occupations.

9.  Starting Position

• To start the easy pushups, kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated just under your knees or thighs.
• Contract your abdominals so that your back remains straight.
• Lift your legs so you form a straight line from your feet to your head
• Hands should be situated directly under your shoulders.

Action

• Slowly lower yourself to the floor by bending your elbows.
• Imagining yourself pivoting over the ball so that as your shoulders move down toward the floor your straight legs rise up toward the ceiling.
• Push your self back up keeping yourself perfectly straight.

Physio Tips

• If you have difficulty with this easy pushup try moving back so that the ball is under the top of your thighs.
• Practice Knee Pushup on Ball, and Pushups on Ball while maintaining good form before trying this exercise.
• Don't lock your elbows at the top of the movement.
• Keep your neck straight, chin tucked. Don't allow your chin to fall toward the floor, and don't tilt your head back.
• There should be no pain the the shoulders or neck doing this exercise. If you experience pain, see your physical therapist to determine if this ball exercise is appropriate for you.

Progression

• Try moving the ball closer to your feet. The further the ball is from your pelvis the more difficult this ball exercise becomes.
• Try Pushups 2

This is a great exercise if you have weaknesses in your shoulders. If you are trying to do the perfect pushup, you'll need someplace to start. This easy pushup exercise works the shoulders and chest through the full range of motion while removing a lot of the weight and it's easier to make it more difficult simply by moving the exercise ball.

10.  Starting Position

• Start this pushups ball exercise as you did for the Easy Pushups. Kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated under your feet.
• Ankles should be held at about 90 degrees so the ball is in contact with your toes. (an easier version is with the tops of your feet on the exercise ball)
• Contract your abdominals so that your back remains straight.
• If you were to place a broom handle on your back it should touch your sacrum, your thoracic spine and the back of your head. You should have about an inch of space between the small of your back and the broom handle. If yourself sagging in the starting position you are too weak in the core to attempt this exercise. Try something more rudimentary.

Action

• Slowly lower yourself to the floor by bending your elbows.
• Inhaling as you descend, exhaling as you ascend is easiest. Don't hold your breath.
• Push your self back up.

Physio Tips

• If you have difficulty with this exercise try moving back so that the ball is under your knees -  Push Ups 1.
• Try the static Reverse Plank.
• Don't lock your elbows at the top of the movement.
• Any sagging or shaking means your core musculature has fatigued - stop now.

Progression

• Try Push Ups with One Foot Support to challenge your core musculature even further.
• Try the Pike Pushup to work your chest and shoulders from a different angle.
• Use a larger exercise ball. The higher your feet are elevated the more weight is taken through your shoulders.

This exercise is very demanding on your rotator cuff and scapular stabilizers. You should not have pain doing this exercise. If you feel you need more work on your scapular stabilizers because your shoulders feel shaky or you feel your shoulder blades are sticking out, try the following exercises:
 - Static holds on your knees, progressing to holds in standing..
 - Ball on the wall exercises such as wax on/ wax off..
 - The wall push up
 - The wall hold up front and back
 - and of course the simple plank on the floor is great

You can emphasize chest muscles by spreading your hands a bit further apart. Bringing hands closer together requires more work from your triceps.

If you've done this exercise for the prescribed number of repetitions and you want  a little extra. Try bringing the ball under your ankles or legs for another set of 10 to 15 repetitions.

Be sure to observe all precautions.

11.  Starting Position

• To perform this ball plank exercise, kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated under your feet and your arms straight.
• Your hands should be directly under your shoulders
• You should be looking down at the floor, chin tucked in
• Contract your abdominals  in your neutral spinal position so that your back remains straight.

Action

• Hold this position without sagging, shaking or allowing your chin to sink to the floor.

Physio Tips

• If you find this position too difficult try modifying it by putting the ball under your knees, progressively moving it toward your feet as you get stronger.
• You will need to master this static position prior to trying any dynamic exercise involving the exercise ball with feet on the ball.

Progression There are a number of ways to make this exercise more difficult:

• balance on your toes on the exercise ball
• lift one leg so you are on one foot
• add more air to the exercise ball to reduce the size of its footprint.
• use a bigger exercise ball
• add some trunk movement .

This is my exercise ball version of the ball plank with feet on the ball. Instead of having the unstable surface under my forearms or hands I've put it under my feet. Like the plank on the floor, and the static plank with arms on the ball, this plank on the ball works the abdominal muscles strongly as well as the deep short back stabilizing muscles.

Because your back is horizontal there is a great force acting on your trunk to pull it down. This makes it more difficult than other planks. Also, a shoulder angle of 90 degrees makes this exercise more difficult than the floor plank where the arm is closer to the body.

12.  Starting Position

• Start the ball plank knee tuck in the ball plank position
• Kneel on the floor in front of the ball and slide forward so that you are lying over the ball
• Walk your hands forward until the ball is situated under your lower legs.
• Hands should be directly under your shoulders.
• Contract your abdominals so that your back remains straight.

Action

• Roll the ball forward to bring your knees under your hips.
• Keep elbows straight.
• Slowly roll the exercise ball back to the plank position.

Physio Tips

• This is an advanced exercise ball exercise that requires a great deal of strength and control.
• Make sure you are able to maintain a stable neutral position throughout this ball exercise
• Don't even attempt this exercise until you master the Static Ball Plank and you can hold it for at least 30 seconds without technical failure.
• The slower you can do this exercise the better.

Progression

You can make this exercise more difficult by adding any of the following:

• Introducing limb movement in the Ball Plank Heel Raise.
• Add trunk rotation as in the Ball Plank Twist exercise
• Reducing the stability of the ball by adding air to it.
• Increasing the weight forward on your body by using a larger ball.

This is a good exercise to work the abdominal musculature as well as the hip flexors. More importantly, it forces you to maintain a stable spine and shoulders while undergoing dynamic exercise.

It is important functionally to be able to control your spinal and pelvic positioning no matter what task you are doing.

13.  Starting Position

• Start this ball plank exercise by lying over the exercise ball and hug it with your tip toes on the ground behind you.
• Keep your trunk, hips and legs straight from your head to your feet.
• Spread feet just beyond shoulder width apart.
• Make sure abdominal muscles are engaged prior to any movement

Action

• Roll the ball gently side to side.
• Lift your leg straight up as you roll.

Physio Tips

• Start with small amplitude movements and gradually increase your roll as you feel comfortable.
• Keep your chin tucked in and neck straight to avoid neck strain
• Press your tongue against the roof of your mouth to assist in neck stability
• Always maintain your neutral position

Progression

• Try pausing before changing direction.

14.  Starting Position

• To start the kneeling pushup on the ball, kneel in front of the ball and place your hands on the exercise ball about shoulder width apart. The further back you are from the ball, the more difficult this ball exercise will be.
• Pull your shoulder blades down and back.
• Before attempting to move, activate your abdominal muscles as you have learned in the other beginner exercise ball exercises.

Action

• Lower your chest to the ball slowly.
• Slowly rise back up to the starting position.
• Maintain neutral spinal position throughout the exercise.

Physio Tips

• Start slowly and be sure to maintain correct form at all times.
• Do not allow your hips to sag.
• Do not lose engagement of your abdominals
• If you feel your shoulder blades winging or moving up or forward you may need to work on your scapular stabilizers - try Static Leaning on your Knees and Leaning Straight first with the ball on the wall.
• If you experience any shoulder pain, stop.

ProgressionYou can make this exercise more difficult by trying any of the following:

• Use a smaller ball. The more horizontal you are, the more difficult is the exercise.
• Start from a kneeling position further away from the ball.
• Add air to make your exercise ball firmer. As the ball wants to roll away it will demand more from you to keep it steady.
• Try the plank on the ball with knees straight and arms straight then
• Try Push ups on Ball with knees straight.

If you are new to doing pushups or are just getting back into an exercise program after a period of being off the kneeling pushup on the ball is a good exercise with which to start. Once you've mastered the kneeling plank on the ball with arms straight you can introduce some movement. The kneeling pushup on the ball is really just a kneeling plank in motion.

For your first attempt at this, prop your exercise ball into a corner to prevent it from rolling away. Once you get comfortable with this you can bring it away from the wall for a bit of a challenge.

15.  Starting Position

• To start the pushups on the ball exercise kneel in front of the ball and place your hands about shoulder width apart.
• Get up onto your toes.
• Pull your shoulder blades down and back.
• This is the position you attained in the plank on the ball on your toes. If you haven't attempted that exercise yet, I recommend you master it before going on to try this one.
• Keep yourself straight from your head to your heels.
• It is important to engage your abdominals prior to moving

Action

• Lower your chest to the ball slowly.
• Slowly rise back up to the starting position.

Physio Tips

• Start slowly and be sure to maintain correct form at all times.
• if you feel you can't lower yourself all the way without losing control of your trunk or shoulders, start with just a partial pushup. Start with lowering yourself just 4 inches and then push back up. You can increase the amplitude of your pushup as you gain strength and control.
• To protect your neck, keep your chin tucked and squeeze down as though you were holding a grapefruit between your chin and your chest. Press your tongue against the roof of your mouth to assist in stabilizing your neck.
• If you experience any shoulder pain, stop.
• If you find this exercise too difficult try Knee Push ups on Ball, or go back and work on static exercises - Plank on the ball - on knees, Leaning Straight, and Single Arm Lean.

ProgressionTry any of the following strategies to make the above exercise more difficult:

• Try pushups on the ball with your feet on a stable stool or a BOSU (half ball).
• Add more air to your exercise ball, decreasing the area of contact with the floor and increasing instability of your pushup surface.
• Start the exercise with your feet closer together to narrow your base of support.
• Try keeping one leg straight up behind you as you do the pushup so that you have only one foot supporting you. This leaves only two points of contact with the floor, and one is mobile!

This exercise is a natural progression of the straight armed plank on the ball. It is essentially a plank in motion. Throughout our day we are involved in activities that involve movement. If we can only maintain spinal stability when we are not moving, how functional is that? Here we have a static, stable, spine and we introduce limb movement in a closed kinetic chain.

Because we are weight bearing through our shoulders we activate all the shoulder stabilizing musculature as well - the rotator cuff, and scapulothoracic muscles.

To make this exercise ball exercise easier you can do any of the following:

• Put the ball up on a wall so you are pushing up against the ball 4 or 5 feet up from the floor against the wall. This is like a wall pushup.
• Prop your exercise ball into a corner on the floor to reduce wobbliness of your pushup surface.
• Take some air out of your exercise ball to increase the area of contact your ball has with the floor.
• Try using a bigger ball. The more vertically your are oriented, the easier the exercise becomes.
• Prop your feet against a wall behind you to prevent yourself from slipping away.

16.  Starting Position

• To perform the plank on the ball on your knees start by kneeling in front of the ball, about a foot away from the ball and place your hands about shoulder width apart onto the front/top of the ball as shown.
• Lift your chest up, translate your head back so your ears are roughly over your shoulders.
• Keep your chin tucked down.
• Pull your shoulder blades down and back.

Action 

• Engage your abdominal muscles through abdominal hollowing and hold this position.

Physio Tips

• Start slowly and be sure to maintain correct form at all times. If you feel your back sag, stop.
• If your shoulders shake, or your shoulder blades start to poke out, stop. You have reached technical failure.
• If you experience any shoulder pain, stop. There should be no pain performing this exercise.

Progression

• Try Ball Plank on Toes, and Knee Pushup on Ball.

17.  Starting Position

• Start the ball walkout exercise by kneeling on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated just under your hips.
• This is the same as when you started the hip extension exercise with the ball situated under your hips.
• Make sure your legs are straight and you form a straight line from your feet to your head.
• Contract your abdominals so that your back remains straight.

Action

• Slowly walk forward with your hands while balancing your legs on the top of the exercise ball.
• Keep legs up so they are straight and form a straight line from your feet to your head.
• Only walk out as far as your feel comfortable. If you feel unsteady, your hips are starting to sag, stop at that point. The further you walk out, the more difficult the exercise ball exercise.
• Stop and regain your composure and reevaluate where your spine, pelvis and shoulder blades are situated.
• Then walk back.

Physio Tips

• Be sure to breath normally. It is important that you are able to breath, perform the exercise, and maintain stability all at the same time.
• Make sure you maintain a neutral posture and breath normally.
• You should be able to hold the Ball Plank for 30 seconds without sagging or shaking prior to trying this ball exercise.
• If you find your back starting to sag, stop at that position and walk back.

Progression Try any of the following to add a level of intensity to this ball exercise:

• Get rid of your exercise mat and perform the exercise on a hard floor.
• Add air to your exercise ball to decrease the size of the area of contact your ball makes with the floor therefore increasing its instability.
• Increase the speed of your movement
• Add a pushup when you have walked out, then walk back.
• Try adding a knee tuck when you've reached your limit of walking out.

18.  Starting Position

• Start the one sided hand walkout the same way you did the standard ball walkout.
• Kneel on the floor in front of the ball and slide forward so that you are lying over the top of your exercise ball with the ball under your hips.
• Contract your abdominals so that your back remains straight, and lift both feet of the floor so you form a straight line from your feet to your head.
• Lift one leg straight up behind you so that your weight is on one thigh.

Action

• Slowly walk forward with your hands keeping your one leg up, hip slightly extended.
• Pause, regain composure, reassess your spinal position and
• then walk back.

Physio Tips

• Make sure you maintain a neutral posture and breath normally.
• If you find your back starting to sag, or shake, or your hips rotate, stop at that position and walk back
• Be sure to master Ball Walkout before trying this ball exercise.

Progression Try any of the following to make this exercise ball exercise more challenging:

• Add 1-2 kg ankle weight
• put more air into your stability ball
• raise your elevated leg a bit higher (provided you have the hip flexibility)
• increase the speed of your hand walkout
• get rid of the exercise mat
• Try the Look at the Ceiling ball exercise
• Try the Front Spin ball exercise

Once you have mastered walking out with both legs resting on the ball you can try this more difficult ball exercise. By reducing the size of the body's point of contact with the exercise ball you make the exercise more difficult.

Likewise you can make this ball exercise easier by
- letting air out of the ball,
- using a softer exercise mat
- lift your leg only an inch or two
- walkout a short distance only before stopping and returning

19.  Starting Position

• To start the single legged superman exercise on the ball kneel on the floor  and stretch forward over the exercise ball until you are lying prone over the ball with chest slightly raised, waist centred over the top of the exercise ball.
• Hands rest lightly on the floor in front of you.
• Tighten your abdominals as you learned through the abdominal hollowing exercise.

Action

• Raise both arms in front of you to shoulder height.
• At the same time, raise one leg.
• Hold for 5 seconds.
• Lower your foot to the floor and raise the other foot.

Physio Tips

• Keep your chin tucked and look at the floor at all times.
• To maintain neck stability throughout this exercise and avoid neck strain, press your tongue on the roof of your mouth, and hold an imaginary grapefruit between your chin and your chest to engage deep neck flexors.
• Try to avoid side to side movements as well as twisting.
• The goal is to maintain your neutral position.
• If you are having trouble with balance, go back and work on superman on the floor and then  Superman on the exercise ball.
• Remember, you should have no pain performing this ball exercise. If you experience neck, shoulder, or back pain, consult your physical therapist.

Progression You can make this ball exercise more challenging by doing any of the following:

• Add 1-2 kg ankle and/or wrist weights.
• Add air to make your stability ball less stable
• Increase the speed of your foot movements

20. Starting Position 

• Start the hip extension ball exercise by sliding forward over the ball such that you are lying prone over the ball with the exercise ball under your pelvis and chest slightly raised.
• Hands rest lightly on the floor in front of you.
• Raise both legs so that they are horizontal. You should be straight from your feet to your head
• The starting position for this ball exercise is the ending position of the Pike over the Ball Exercise

Action

• Lift your legs toward the ceiling.
• Use a slow and controlled movement.
• Avoid allowing your upper body to dip down as you extend your legs.

Physio Tips

• Before you start the hip extension exercise on the ball make sure you have adequate hip flexibility. People that sit at desks all day are often tight in the front of the hips (hip flexors). Undertake an adequate stretching program to maintain your flexibility or to gain more mobility.
• Your lower back will move out of its neutral position during this exercise as you extend, and then return.
• Start with small amplitude movements and keep your movements slow and controlled.
• Avoid quick ballistic movements as these can put excessive strain on your back.
• Be sure to keep your chin tucked to avoid neck strain.
• If you find this difficult, try Pike Over the Ball, and Prone Leg Raise 1.

Progression

• Add 1-2 kg ankle weights.
• Try the Swim Kick with 2 Hand Support.

This ball exercise can be considered a more advanced exercise because it demands balance, and total awareness from you about where your lower back sits in relation to your pelvis and the rest of your spine. Do it incorrectly and you can put too much strain on the lower back. Keep movements slow, short, and controlled. Never lose abdominal engagement during this exercise.

22.  Starting Position

• To start the rolling plank ball exercise, kneel in front of the ball about 1 foot from the ball and lean on your forearms so that your shoulders are at about 90 degrees.
• Tighten your abdominal muscles.

Action

• Slowly straighten your arms to move the ball ahead.
• Breathe  normally and use a slow and controlled movement. You may find it easier when you are first learning to inhale as you let the ball roll away from you, then exhale as you bring the ball back. Ultimately you need to be able to breath normally and maintain neutral position throughout any dynamic movement.
• Keep the ball under your elbows at the point of full extension.
• Stop before your hips start to sag.
• Pull yourself back to the start position.

Physio Tips

• Stop this exercise if you feel any shoulder pain or instability.
• If you have a history of shoulder dislocation, consult a physical therapist prior to trying this exercise.
• This exercise places a large demand on your neck stabilizers as well. Be sure to keep chin tucked down and tongue against the roof of your mouth.
• If you are having trouble with this, work on the static exercises - Static Pushup on Knees, Static Pushup on Toes.

Progression

• Try increasing your lever in a Rolling Plank 
• Using a smaller ball will increase the load on your shoulders
• Using a firmer ball will reduce the area of contact the ball has with the floor making it less stable.

Start this exercise ball exercise with slow and very short movements. The further the ball rolls from you, the weaker are the shoulder muscles you use to bring it back. So, in the beginning just let the ball roll out 2 or 3 inches before returning to the starting position, then you can increase the amplitude of the exercise as you feel more confident with the movement and the strength in your shoulders.

24. Starting Position

• Start this exercise ball exercise in the ball plank knee tucked position.
• Kneel in front of the exercise ball and stretch forward over the ball
• Contract your abdominals so that your back remains straight.
• slowly walk your hands forward until your lower legs are on top of the ball
• Roll the ball forward to bring your knees under your hips.
• this is the starting position

Action

• Lift one foot up off the ball slowly and then lower it.

Physio Tips

• Do not lock your elbows.
• Keep your neck straight and chin tucked to avoid neck strain.
• If you find this difficult go back to the Reverse Plank Knee Tuck, and try holding that position.

Progression

• Try the Reverse Plank Twist.
• Add 1-2 kg ankle weights.

If you are having difficulty with this exercise ball exercise you can make it easier through any of the following:
- let some air out of your ball
- use the exercise ball on a soft exercise mat
- keep your foot movements very small to start

25. Starting Position

• Start this exercise ball exercise in the ball plank knee tuck position
• Kneel on the floor in front of the ball and slide forward so that you are lying over the ball
• Slowly walk your hands forward in front of the ball until your lower legs are situated on top of the ball.
• Contract your abdominals so that your back remains straight in its neutral position.
• Roll the ball forward to bring your knees under your hips so that the ball is under your legs.

Action

• Keep your abdominals contracted and slowly roll your trunk over to one side.
• You will roll to the point where all your weight will be on one leg.
• Do not lock your elbows.
• Keep your feet and legs together.
• Then roll back to midline.
• make sure you maintain control before rolling to the other side

Physio Tips

• You need to master the Reverse Plank Knee Tuck before attempting this exercise.
• Keep this movement slow and controlled.
• Start with short amplitude movements until you are comfortable with this exercise ball exercise.

Progression

• Start with the ball under your feet rather than your legs to make this exercise harder.
• Try the Front Spin.

26.  Starting Position

• Start the Exercise Ball Kick exercise by lying prone over the ball with chest slightly raised, hips over the top of the ball.
• Hands rest lightly on the floor in front of you about shoulder width apart.
• Move yourself over to one side and engage your transversus abdominus.
• Only half of your chest and abdomen are on the ball.

Action

• Extend your outer leg back, but don't let your hips rotate.

Physio Tips

• If you were to place a piece of dowel across your lower back when doing this exercise, it would stay as still as possible.
• If this is too difficult, try it on the floor first.

Progression

• Add 1-2 kg ankle weights or use elastic bands  attached between ankles or between hands and ankles.
• Try Hip Extension
• Try Pike over the Ball

luteal muscles are usually underworked in life and in the gym. This can lead to foot/ankle, knee, hip, and back issues. This is just one way to actively work your gluteal muscles against gravity. By adding an ankle weight or other form of resistance we strengthen core musculature at the same time.

27. Starting Position

• Start this exercise ball exercise in the ball plank position. Kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated under your feet and your arms straight supporting your upper body directly under your shoulders.
• Contract your abdominals so that your back remains straight.
• Now raise one leg straight behind you.

Action

• Slowly inhale as you lower yourself to the floor by bending your elbows.
• Exhale as you push your self back up.

Physio Tips

• If you have difficulty with this exercise go back to doing Push Ups 2, and working on your balance with the Ball Plank Heel Raise
• Don't lock your elbows at the top of the movement.

Progression

• Use a bigger exercise ball
• Add more air to your ball to make it less stable
• Raise your foot higher
• Hold at the bottom for a count of two or three
• Try the Pike Push Up

29. Starting Position

• Start this exercise by lying prone over the ball with chest slightly raised the ball centred under your waist.
• Hands rest lightly on the floor in front of you.
• Your back and neck should be aligned in their neutral position while looking at the floor.

Action

• Tighten your abdominal muscles so you don't twist and roll off the ball.
• Raise one arm up straight in front of you.
• Pull your shoulder blade down as you raise your arm up. Don't shrug.
• Slowly lower the arm back down.

Physio Tips

• If you cheat or raise your arm too high you will rock on the ball.
• Keep your thumb pointing up to the ceiling to avoid impingement and get full range of motion.

Progression

• Add 1-2 kg dumb bells.
• Hold a light resistance band in your hands (about18 to 24 inches long)
• Try the Superman

This is a good exercise to introduce some dynamic shoulder movements into your exercise ball program if you are just beginning. Sometimes the superman exercise over the ball is just a bit too much for people when they first start out using the exercise ball.

30 Starting Position

• Start this ball exercise by kneeling in front of the ball and stretching forward over the balluntil your waist is over the top of the ball.
• Legs should be straight, toes on the floor behind you about shoulder width apart.
• Hands rest lightly on the floor in front of you with your thumbs pointing toward one another.

Action

• With your elbows slightly bent, raise your arms out to your sides at 90 degrees to your trunk.
• Squeeze your shoulder blades together when you reach the top.
• Hold for 2 seconds.
• Return to the starting position.

Physio Tips

• Keep your neck straight, chin tucked and chest up to strengthen neck stabilizers.
• Don't shrug your shoulders up toward your ears and don't let your chin poke out.
• You can assist your neck stability by pressing your tongue to the roof of your mouth and pretending you are gripping a grapefruit  between your chin and your chest. This helps to engage deep neck flexors.

Progression

• Add 1-2 kg dumbbells and increase the weight as the exercise becomes easier.
• Try keeping one foot off the ground while you perform this exercise to further challenge balance.
• Add air to your exercise ball for a less stable surface

This exercise integrates rotator cuff strengthening with core strengthening in a way that allows you to feel correct scapular motion. As you perform this exercise you should feel your shoulderblade rotate, but don't allow it to rise up toward your neck.

This is a good open kinetic chain exercise for the rotator cuff muscles. The shoulder is used in an open kinetic chain in the sports of swimming, dancing, and anything that involves throwing. 

31.  Starting Position

• Start this exercise ball rotator cuff exercise by kneeling in front of the ball. Stretch forward over the exercise ball so that your waist is over the top your stability ball.
• Keep your chest slightly raised and chin tucked.
• Hands rest lightly on the floor in front of you.
• Hold your shoulder blades slightly down and back.

Action

• Raise your arms out to your sides at 45 degrees to your trunk with your thumbs pointing down toward the floor.
• Squeeze your shoulder blades together as you reach the top.
• Hold for 2 seconds.
• Return to the starting position.

Physio Tips

• Keep your neck straight, chin tucked and chest up to strengthen neck stabilizers. Pushing your tongue against the roof of your mouth and gripping an imaginary grapefruit between your chin and your chest help to engage the deep neck flexors.
• The ball should remain motionless throughout this exercise.
• Letting your chin poke or talking to your gym buddy while you do this exercise leaves your neck at risk for injury.

Progression

• Add 1-2 kg dumbbells.
• Add some air to your stability ball to make it less stable
• Try lifting one of your feet off the ground while you perform this exercise to challenge balance.
• Try balancing your feet on an upsidedown Bosu as you perform the exercise

This ball exercise biases infraspinatus and teres minor, muscles that are very active in controlling your shoulder during the end phases of the throwing motion. This is therefore great for throwers and baseball players.

32.  Starting Position

• Start this rotator cuff ball exercise by kneeling on the floor behind the ball. Stretch forward over the ball until your waist is over the top of the ball. 
• Toes rest on the floor shoulder width apart.
• Chest is slightly raised.
• Hands rest lightly on the floor in front of you about shoulder width apart.
• Hold your shoulder blades down and back.

Action

• Raise your arms forward so that they are approximately 135 degrees to your trunk with your thumbs pointing up toward the ceiling.
• Hold for 2 seconds.
• Return to the starting position.

Physio Tips

• Keep your neck straight, chin tucked and chest up to strengthen neck stabilizers.
• The ball should remain motionless throughout this exercise.

Progression

• Add 1-2 kg dumbbells.
• Add more air to your exercise ball to reduce stability and force your core stabilizing musculature to work harder.
• Move your feet closer together.
• Try doing this exercise with one foot off the ground to reduce the size of your base of support.

This exercise ball exercise biases the supraspinatus muscle, a muscle often neglected in lifters to their detriment later on. Body builders like to work on the deltoid muscle to round out their shoulders; however, creating muscle imbalances between the deltoid and supraspinatus can lead to impingement and ultimately to tendinitis, tendinosis, and tears. This is a significant muscle involved in shoulder stabilization so is important in most sports involving use of the upper extremities.

33.  Starting Position

• Start this exercise ball exercise as you did for the Ball Plank.
• Kneel in front of the ball and slide yourself forward over the exercise ball. 
• Walk forward as you did in the Ball Walkout until your feet are over the top of the ball.
• Hands should be shoulder width apart situated directly under your shoulders.

Action

• Lift one foot a couple of inches off the ball.
• Pull the ball toward your chest with the other leg.
• Pause 2 seconds and then return the ball to its starting position.
• Lift the other leg off the ball and repeat the above.

Physio Tips

• Always stop and rest if you feel your hips are sagging or if you are no longer able to maintain the neutral position.
• If you find this too diffiult, go back and try the Ball Plank Knee Tuck.

Progression

• Perform multiple repetitions on one side before switching legs.
• Try the Pike
• Adding more air to your exercise ball will make it less stable

This is considered an advanced exercise ball exercise because you have a small base of support, and you must maintain neutral position while a loaded limb is moving. Your centre of gravity changes and your base of support changes throughout the exercise.

34. Starting Position

• Kneel in front of the exercise ball and slide forward onto the ball as you have for previous exercises prone over the ball.
• Contract your abdominals so that your back remains straight (ie neutral).
• Walk yourself out until your feet rest on the top of the ball.

Action

• Slowly raise your butt toward the ceiling as the ball moves toward your hands.
• Slowly return to the starting position.

Physio Tips

• The majority of the core workout occurs as you move into and out of the ball pike position.
• You will need lots of shoulder stability to accomplish this, so work on the static Ball Plank and make sure you can hold it for a minimum of 30 seconds.
• Be sure to keep lumbar spine in neutral position throughout the exercise.
• Don't look up, look around, or extend your neck during the pike. Keep your neck straight and neck stabilizers engaged.

Progression

• Add air to your exercise ball to make it less stable.
• Try the Pike Push Up.

This is considered an advanced exercise ball exercise. One requires significant balance, control, scapular stability and abdominal strength.

A study published in the Journal of Orthopaedic and Sports Physical Therapy in January 2010 found that this exercise when compared to 7 other exercise ball exercises (roll out, decline pushup, knee ups, skier, hip extension right and left, and sitting march) and 2 traditional abdominal exercises (crunch and situps) was one of the best exercises for recruiting abdominal musculature and the core (lumbopelvic hip complex).

35. Starting Position

• To start this exercise ball exercise kneel on the floor in front of the ball and slide forward.
• Contract your abdominals so that your back remains straight (ie neutral).
• Slowly walk forward with your hands until your feet are resting on the ball. This is how you started the Ball Plank.
• Slowly raise your butt toward the ceiling as the ball moves toward your hands and maintain this position. This is called the Pike position.

Action

• Slowly bend your elbows to lower yourself toward the floor keeping your hips flexed as you lower yourself.
• Push back up to the start position.

Physio Tips

• Maintaining the pike position requires good shoulder strength and stability.
• If you have any pain or instability, stop.
• You need to master the Pushups 2, and Pike prior to attempting this exercise.

Progression

• Add air to your exercise ball. Making your stability ball firmer decreases the area of contact with the floor making it less stable.
• Try the Pike Pushup on the exercise ball with one leg raised toward the ceiling and only one foot on your exercise ball.
• If you're really good you can try this while holding a bosu.

The exercise ball pike pushup forces you to maintain a stable core while undergoing shifts in centre of mass  relative to your base of support. This is a great advanced way to work chest and shoulders while integrating core stability.

36.  Starting Position

• To perform the plank on the ball in standing, stand in front of the ball and place your hands on the ball about shoulder width apart.
• Legs should be straight and feet shoulder width apart.
• You should form a straight line from your head to your feet.
• Keep your abdominals engaged and back and neck in neutral position.
• Pull your shoulder blades down and back.

Action

• Hold this position.

Physio Tips

• Start slowly and be sure to maintain correct form at all times. If you feel your back sag, stop.
• If you experience any shoulder pain, stop.
• This exercise ball exercise facilitates rotator cuff activity, shoulder stability as well as trunk stability.
• If this is too difficult, try Plank on the Ball on Knees, or propping the ball into a corner.
• Remember that neck stability is equally as important as lumbar stability. Keep your chin down and neck straight.

Progression

• Add air to your ball. A firmer exercise ball makes for an even less stable surface.
• Using a smaller ball shifts your weight forward forcing your shoulders to work harder.
• Try Push Ups on Ball.

37.  Starting Position

• To perform the rolling plank ball exercise, kneel in front of the ball and lean on your hands on the ball about shoulder width apart.
• Tighten your abdominal muscles.

Action

• Straighten your arms to move the ball ahead.
• Breathe normally and use a slow and controlled movement.
• Keep the ball under your upper forearms at the point of full extension.
• Stop before your hips start to sag.
• Pull yourself back to the start position.

Physio Tips

• If you are prone to instability or have a history of shoulder dislocation, do not do this exercise.
• There is a risk of shoulder dislocation with this exercise in people so predisposed.
• Progression
• This exercise becomes more difficult if you start with the ball further away.
• Add air to your ball to make your ball less stable.
• Try the Ball Plank Knee Tuck.

Start this ball exercise using short movements. Push the ball forward only 4 inches to start and come back. If you can maintain a neutral lumbar spine and control the ball then try pushing a little further forward. This exercise is made easier by using a large soft ball.

38. Starting Position

• Start this ball exercise as you did the Rolling Plank. Kneel in front of the ball and lean on your forearms.
• Tighten your abdominal muscles.

• Straighten your arms to move the ball ahead.
• Push with your legs at the same time until you are straight from your heels to your head.
• Breathe  normally and use a slow and controlled movement.
• Pull yourself back to the start position.
• Maintain your spine in neutral position throughout the movement.

Physio Tips

• Keep your neck straight, chin tucked and chest up to strengthen neck stabilizers.
• Progression
• Add 1-2 kg wrist weights
• Try Superman, and Single Legged Superman.

39.  Starting Position

• To perform this exercise ball exercise, kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated just under your belt line.
• Contract your abdominals so that your back remains straight.
• Hands are resting lightly on the ground in front of the exercise ball about shoulder width apart.

Action

• Slowly pull one arm back to your side and hold it there for 2 seconds.
• Keep your shoulder down as you perform the movement, don't allow your shoulder to shrug.
• Slowly return the arm to the starting position.
• Repeat this with the other arm.

Physio Tips

• Try and keep your shoulders and hips level and in the same plane.
• Keep your chest up, chin tucked and look down to prevent neck strain.

Progression

• Use 1-2 kg dumbbells.
• Try Reverse Flyes 45
• Try Trunk Roll 1

40.  Starting Position

• Start this ball exercise by lying prone over the ball with chest lowered.
• Your waistline should be centred over the top of the ball.
• Feet are resting on the floor about shoulder width apart.
• Place your hands behind your head but don't interlace your fingers.
• If the ball feels like it's rolling away with you on it, move it forward a bit before starting or prop your feet against a wall.

Action

• Slowly raise your chest up off the ball.
• Keep your chin tucked as though you were squeezing an grapefruit between your chin and your chest to stabilize the neck.
• Lower arms and chest slowly.

This is a dynamic back extensor strengthening exercise particularly good for those that sit at a desk all day. Sitting at your computer muscles on the front of your chest and shoulders shorten, pulling you forward. Gluteal and back extensors get weak from sitting. This exercise addresses these weaknesses in strengthening your scapular retractors, back extensors, and gluteal muscles.

41.  Starting Position

• Start this ball exercise by lying over the ball with the ball situated just under your belt line as you did for the advanced back extension ball exercise, the leg raises, and the superman exercise.
• Contract your abdominals so that your back remains straight.
• Hands are resting lightly on the ground in front of the exercise ball.

Action

• Pull your left arm up to your side.
• At the same time lift your left leg straight up.
• Roll over onto your right hip so your left shoulder is pointing up toward the ceiling.
• Hold this for 2 seconds.
• Return to the starting position.
• Repeat on the other side.

When trying this for the first time I recommend using a soft ball on an exercise mat because at the end of your movement your base of support is quite narrow.
This exercise challenges your balance and proprioception. An effective trunk roll is necessary for swimming efficiently.

42.  Starting Position

• Start this ball exercise as you did the Beginner Trunk Roll
• Kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated just under your belt line.
• Contract your abdominals so that your back remains straight.
• Hands are resting lightly on the ground in front of the exercise ball.

Action

• Pull your left and your right arms up to your side.
• At the same time lift your right leg straight up.
• Roll over onto your left hip so your right shoulder is pointing up toward the ceiling.
• Hold this for 2 seconds.
• Then return to the starting position.
• Repeat this on the other side.

This is a great exercise to help develop proprioception and coordination in swimmers where a smooth trunk roll is important to minimize resistance in the water.

43.  Starting Position

• Start this ball exercise as you did the Ball Plank, and the Walkout exercise.
• Kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated just under your thighs.
• Contract your abdominals
• Try and keep your back straight.
• Slowly walk forward with your hands until your feet are resting on the ball.

Action

• Lift one hand off the floor rotate and point to the ceiling.
• Keep your arm straight and at 90 degrees to your trunk.
• Hold this position for 5 seconds.
• Slowly return to the starting position.
• Repeat this with the other arm.

Physio Tips

• You need a good deal of shoulder strength and stability to perform this exercise ball exercise as well as good balance.
• Perform this movement slowly and try short movements to start.
• Have a spotter on hand when you first attempt this exercise.
• If you have any history of shoulder instability or surgery do not attempt this without consulting your physical therapist or orthopaedic surgeon.

Progression

• Try adding 1-2 kg wrist weights.
• Try several repetitions on one side before switching to the other arm.

This is considered an advanced exercise ball exercise because you need to maintain joint neutrality through your shoulder and your spine while also undergoing movement through those joints and in surrounding joints. You must be aware of your spine, scapula, and shoulder positioning at all times. This is closed kinetic chain shoulder exercise; the type of exercise good for rock climbers.

44.  Starting Position

• Start this ball exercise as you did the Walk Out. Kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated just under your thighs.
• Contract your abdominals so that your back remains straight.
• Slowly walk forward with your hands until your feet are resting on the top of the ball.

Action

• Raise your left leg off the ball.
• Keep the other foot in contact with the ball.
• Slowly lower your left foot to the floor.
• At this point you are supporting yourself on the ball with the inside of your right foot.
• As you bring your left foot back up and over the ball, rotate your right foot on the exercise ball.
• Try and touch your left foot to the floor on the other side of the exercise ball too.
• Switch legs after you've done an adequate number of repetitions or you reach technical failure.

Physio Tips

• This exercise ball exercise requires a tremendous amount of strength and back flexibility.
• When first trying this exercise use short amplitude movements and always remain in control.
• Be sure to maintain transversus abdominus activity at all times and don't let your hips sag.

Progression

• Try supporting your upper body using a BOSU upside down.

This is a much more advanced exercise because you are forced to maintain stability while undergoing spinal rotation and dynamic hip movement. For those of you into rock climbing this is a good addition to an advanced workout.

6. Exercises on the Side

1. Starting Position

• Start this ball exercise by leaning over the ball so that the exercise ball is under your right side.
• While lying over the exercise ball, straighten out your legs putting one leg in front of the other as in the picture below.

Action

• Keeping your knee straight, raise your leg off the ground to the horizontal position.
• Slowly lower it back to the starting position.

Physio Tips

• Keep your pelvis perpendicular to the floor.
• If you find this too difficult, try the clam exercise as described below or practice first while lying on the floor.

Progression

• Add 1-2 kg ankle weights.
• Hold a dumbbell in your hand resting on your thigh as you perform the ball exercise.

2. Starting Position

• Start this ball exercise by kneeling on the floor and lean to the side over the exercise ball so that the stability ball is under your trunk and hip
• Lie over the exercise ball and straighten out your legs putting one leg in front of the other.

Action

• Lift and lower your bottom foot while keeping your leg straight.

Physio Tip

• Set your abdominals to give your leg a strong base from which to work.

Progression

• Add a 1-2 kg ankle weights.
• Hold your leg at the top for a count of 5.

3.  Starting Position

• Kneel on the floor on your right knee and put your left foot forward.
• Hold the ball against your right hip.
• Rest your right hand on the ball beside you and put your left hand at your head.

Action

• Contract your abdominals.
• Roll over onto the ball.
• Slowly return to the starting position.

Physio Tips

• Don't push up with your arm unless you need a little help.
• Keep your neck aligned with your spine and avoid pulling your head.

Progression

• Side Crunch with Knee Off Floor.

4.  Starting Position

• Kneel on the floor on your right knee and put your left foot forward.
• Hold the ball against your right hip.
• Push your hips up on the ball as high as possible.
• The right knee should be lifted off the floor.
• Rest your right hand on the ball beside you and put your left hand at your head.

Action

• Contract your abdominals.
• Roll over onto the ball.
• Slowly return to the starting position.

Physio Tips

• Don't push up with your arm unless you need a little boost to start.
• Keep your neck aligned with your spine and avoid pulling your head.
• If you find you are too unstable, try Side Crunch with Knee On Floor

Progression

• Try taking your hand off the exercise ball and putting it behind your head also.

5.  Starting Position

• Kneel beside your exercise ball without having it touch your thigh.
• Rest your arm on the ball close to your side with your elbow bent to about 90 degrees.

Action

• Contract your abdominals, pull your shoulder blades down.
• Tilt your body sideways and lean into the ball through your forearm.
• Keep your body straight from your head to your knees.
• Your knee may lift off the floor as you tilt.
• Hold this position and breathe normally.

Physio Tips

• Do not let your pelvis tilt and don't let your hip touch the exercise ball.
• It helps to check your alignment in a mirror.
• You should not experience any shoulder or knee pain with this exercise.
• If you do, consult a physical therapist.

Progression

• Active Side Lean
• Side plank on your feet, resting your elbow on a chair or the floor with legs straight.
• Side plank on the ball with legs straight

6.  Starting Position

• Firmly place your right hip on a Swiss ball and lean into the ball.
• Cross your arms over your chest.

Action

• Contract your left side muscles and abdominal obliques, lifting your torso up as far as you can.

Physio Tips

• Support yourself by pressing the soles of your feet against the bottom of a wall if necessary.
• If this is too difficult go back and work on Side Crunch with Knee on Floor and Side Crunch with Knee Off Floor.

Progression

• Progress by placing your hands behind your head.

7.  Starting Position

• Start this ball exercise by kneeling next to the exercise ball.
• Lean over the side of the ball so that your waist is over the ball.
• Place your hands on the ball for support and balance.
• Keep your hips perpendicular to the floor, don't let your pelvis rotate.
• Prop your feet against a wall if you need to.

Action

• Crunch sideways using the muscles on the side of your trunk and abdominal obliques.
• Pull your ribs on the side toward your pelvis.
• Hold for 3 seconds.
• Slowly return to the starting position.

Physio Tips

• If you can't rise up very high at first, just start with small movements.
• As you get stronger you will get up higher.
• Resist the temptation to push up with your hands, but use them to guide you into the correct direction of movement.

Progression

• The further your weight moves away from the fulcrum of movement, the more force is necessary to lift your weight:
• Try crossing your arms, putting your hands behind your head, or stretching your arms overhead.
• Try a more Advanced Side Crunch.
• Adding air to your stability ball will make your ball less stable.

8.  Starting Position

• Kneel beside your exercise ball without letting it touch your thigh.
• Rest your arm on the ball close to your side so that you form a straight line from your head to your knees
• This is the basic side plank on the exercise ball.

Action

• Lean sideways into the ball onto your forearm.
• Slowly and in a controlled fashion, let the ball roll away as you lean further to the side.
• Return to the start position by pulling your elbow back to your side.

Physio Tips

• Let your knee raise off the floor to maintain a neutral spine and pelvis.
• Do not let your pelvis tilt and don't let your hip touch the exercise ball.
• Don't let your shoulder move beyond the 90 degree point.
• It helps to check your alignment in a mirror.
• You should not experience any shoulder or knee pain with this exercise.
• If you do, consult a physical therapist.
• If you find this exercise ball exercise too difficult try the simple Side Plank Exercise with the shoulder in slightly differing degrees of abduction.

Progression

• You will find this exercise ball exercise more difficult if you start in a position farther from the ball.
• Add air to your ball to make it less stable.
• Use a smaller ball.

9.  Starting Position

• Start by lying on your side with the exercise ball between your ankles.
• Bend your lower arm up to support your head and use the other hand to help balance you and maintain your trunk perpendicular to the floor.

Action

• Lift the ball up to the side as high as you can.
• Be sure not to twist at your back or rotate your pelvis.
• Slowly return the exercise ball to the floor.
• Flip over and do it on the other side.

Physio Tips

• You should not have any back pain doing this exercise. If you do consult a physical therapist.
• If you find this very difficult try doing side lifts without the ball and practice Side Bridging.
• Progression
• Hold the ball at the top for a count of 5 seconds.

7.  Exercises in Sitting

1.  Starting Position

• Learning how to sit on a stability ball correctly is necessary for future exercise ball exercises.
• Chest should be up, shoulder blades down and back, and head back over your shoulders.
• Keep your feet flat on the ground shoulder width or slightly further apart.
• Postural awareness is very important.

Action

• Your lower back should be stabilized using your transversus abdominus and lower back stabilizers.
• Maintain a neutral spinal and pelvic position.

Physio Tips

• As you think about activating your abdominal muscles don't forget to breath.
• If you are having difficulty with this go back and try Abdominal Hollowing.

Progression

• Pelvic Tilt
• Pelvic Lateral Shift

2.  Starting Position

• Start this ball exercise by sitting on the exercise ball with a neutral lumbar posture.
• Chest should be up, shoulder blades down and back, and head back over your shoulders.
• Keep your feet flat on the ground shoulder width or slightly further apart.

Action

• Flatten your lower back by sliding your hips forward on the ball.
• The ball should move forward slightly as you tilt your pelvis.
• Keep your chest up and your head over your shoulders.

Physio Tips

• The initial temptation is to slouch forward to flatten the lower back and move the ball. Be sure to keep your chest up the whole time and allow your lower back and pelvic muscles to do the work.
• If you have difficulty with this, try the pelvic tilt in lying.

Progression

• Seated Leg Raise

3.  Starting Position

• Start this ball exercise in sitting with a neutral lumbar posture. (See How to Sit)
• Chest should be up, shoulder blades down and back, and head back over your shoulders.
• Keep your feet flat on the ground shoulder width or slightly further apart.

Action

• Keep your head over your shoulders and keep your shoulders level.
• Slide your hips to the right so that the ball moves slightly to the right.
• Reverse and slide to the left.
• Your shoulders should not move.

Physio Tips

• Don't lose the front to back neutral position. ie don't arch back or forward.

Progression

• Try combining this exercise ball exercise with the Pelvic Tilt to move your hips in Pelvic Circles.

4.  Starting Position

• Start this ball exercise by sitting on the exercise ball with a neutral lumbar posture. (How to Sit)
• Chest should be up, shoulder blades down and back, and head back over your shoulders.
• Keep your feet flat on the ground shoulder width or slightly further apart.
• Raise your arms up such that your shoulders are at 90 degrees.

Action

• Using a slow and controlled movement, raise your foot off the floor while straightening your knee.
• This reduces the points of stable contact to 1.
• Maintain a neutral spinal position and don't lean back.

Physio Tips

• If you find yourself wobbling around go back to trying Seated Leg Raise (hands on hips)
• Concentrate more on maintaining transversus abdominus activity, keeping a level pelvis.

Progression

• Seated Leg Raise with arms straight up

5.  Starting Position

• Sit on the exercise ball in a neutral lumbar position. (How to Sit)
• Chest should be up, shoulder blades down and back, and head back over your shoulders.
• Keep your feet flat on the ground shoulder width or slightly further apart.
• Put your hands on your hips.

Action

• Using a slow and controlled movement, raise your foot off the floor while straightening your knee.
• This reduces the points of stable contact to 1.
• Maintain a neutral spinal position and don't lean back.

Physio Tips

• If you find yourself falling off the ball, concentrate more on maintaining transversus abdominus activity, keeping a level pelvis, and start by lifting the foot up only slightly.

Progression

• Seated Leg Raise with arms at 90 degrees out to the side

6.  Starting Position

• Start this ball exercise by sitting on the ball with a neutral lumbar posture. (How to Sit)
• Chest should be up, shoulder blades down and back, and head back over your shoulders.
• Keep your feet flat on the ground shoulder width or slightly further apart.
• Raise your arms up straight as high as you can.

Action

• Using a slow and controlled movement, raise your foot off the floor while straightening your knee.
• This reduces the points of stable contact to 1.
• Maintain a neutral spinal position and don't lean back.

Physio Tips

• If you find yourself wobbling around go back and try the Seated Leg Raise 1 (hands on hips)
• Concentrate more on maintaining transversus abdominus activity, keeping a level pelvis.
• Start with small movements until your are comfortable.
• If trying this exercise with your eyes closed be sure to make safety a priority.

Progression

• Try Seated Leg Raise (arms up) with your eyes closed for more of a balance and proprioceptive challenge.

7.  Starting Position

• Start this ball exercise by sitting on the ball with a neutral lumbar posture. (How to Sit)
• Pull your feet back so that your ankles hug the exercise ball.
• Keep your chest up, shoulder blades down and back, and head back over your shoulders.
• Keep your feet flat on the ground shoulder width or slightly further apart.
• Raise your arms up so that your shoulders sit at 90 degrees.

Action

• Squeeze the ball with your thighs and knees.
• As you do this your body will rise on the ball.
• Hold this position.

Physio Tips

• If you find this too difficult, try it with your hands on your knees to start.

Progression

• To increase the challenge, hold your arms over your head or close your eyes.
• Make your ball less stable by removing the mat or putting more air in your stability ball or both.

8.  Starting Position

• Sit on the exercise ball with your spine in a nice neutral position.
• See How to Sit for more instruction on sitting.
• Place your feet shoulder width apart.
• Chest should be up, shoulders down and back, and head centred over your shoulders.
• Keep your feet flat on the ground shoulder width or slightly further apart.
• Raise your arms up so that your shoulders sit at 90 degrees.

Action

• Shift your weight back slightly on the ball and lift your feet off the floor.
• Hold this position.

Physio Tips

• Start by lifting your feet only slightly while concentrating on maintaining an neutral position.

Progression

• Bilateral Leg Raise with arms straight up

9.  Starting Position

• Sit on the exercise ball in a neutral lumbar posture. (How to Sit)
• Place your feet about shoulder width apart.
• Lift your chest up, shoulder blades down and back, and head should be back over your shoulders.
• Keep your feet flat on the ground shoulder width or slightly further apart.
• Put your hands on your hips.

Action

• Shift your weight back slightly on the ball and lift your feet off the floor.
• Hold this position.

Physio Tips

• Lift your feet only slightly at first while concentrating on maintaining an neutral position.

Progression

• Try shifting your centre of gravity in the Bilateral Leg Raise (arms at 90) or
• Bilateral Leg Raise with arms straight up

10.  Starting Position

• This exercise ball exercise requires you to sit on an exercise ball with your spine in a neutral posture. (How to Sit)
• Your feet should be shoulder width apart.
• Chest should be up, shoulder blades down and back, and head back over your shoulders.
• Keep your feet flat on the ground shoulder width or slightly further apart.
• Raise your arms up as high as you can.

Action

• Shift your weight back slightly on the ball and lift your feet off the floor.
• This reduces your stable points of contact to zero.
• Hold this position.

Physio Tips

• Start by lifting your feet only slightly while concentrating on maintaining an neutral position.
• If this is too difficult, go back to trying the Single Leg Raise or Bilateral Leg Raise (arms at 90)

Progression

• Try maintaining stability on the ball while you raise and lower each arm.

8.  Exercises in Standing

1. Starting Position

• Start by standing with your back to the exercise ball.
• Raise one foot back and place it on the ball.
• Put your hands on your hips.
• Hips should be level.
• Abdominal muscles should be engaged to maintain your lower back in a nice neutral position and a level pelvis.

Action

• Lower yourself, if you can, until your thigh is horizontal, or you feel a stretch in the rear leg, which ever comes first.
• Raise yourself back up to the starting position slowly.

Physio Tips

• To avoid knee injury, your weight bearing knee should not move past your toes. If it does, you need to move further away from the ball.
• Another key to good alignment is to make sure when you look down your knee is lined up with your second toe. Don't let your knee sway in or out.
• Keep your movements slow and controlled. This isn't about speed or power. It's about controlling your overall alignment.
• Above all, if you have any discomfort stop and find a more rudimentary exercise ball exercise.

Progression

• For more of a challenge to your balance, try this exercise ball exercise with your eyes closed.
• To further challenge strength, hold dumbbells as you lunge.

2.  Starting Position

• Stand with your back to the exercise ball as you did for the lunges.
• Raise one foot back and place it on the ball.
• Put your hands on your hips.
• Engage your abdominal musculature.

Action

• Keep your knees slightly bent.
• Push the exercise ball back and then pull the ball back toward you while keeping hips level.
• Don't let your back arch. Keep your back in a good neutral position.

Physio Tips

• Keep your shoulders level and pointing forward.
• Your weight bearing knee should not bend too much.
• If you have knee discomfort doing this exercise, stop and consult a physical therapist.

Progression

• Tie an elastic band or attach pulleys to your moving foot to add resistance to this exercise.
• If you are finding this ball exercise easy put your standing leg on a rolled towel, cushion, or top side of a BOSU.

3.  Starting Position

• Stand next to the exercise ball with your hands on your hips.
• Put one foot on the ball, keeping a level pelvis.
• Keep your knees slightly bent and your spine in neutral.
• Stabilize your trunk by engaging your transversus abdominus.

Action

• Roll the ball with your foot so as to draw the letters of the alphabet with the ball.

Physio Tips

• Do not allow your trunk to twist or bend forward.
• Progression
• Add resistance bands to your free ankle.
• Stand on a soft surface such as a folded up towel.
• Perform the exercise with arms raised overhead.

4.  Starting Position

• Stand with your exercise ball to your side.
• Place the inside of your foot on the ball.
• Lift your arms so that your shoulders are at 90 degrees.
• Engage your abdominal muscles through the abdominal hollowing exercise.

Action

• Lower yourself down as far as you can go while still maintaining control.
• Slowly rise back up.

Physio Tips

• This exercise requires good hip adductor flexibility.
• Keep your knee directly under your hip and your knee directly over your second toe.
• Do not allow your knee to sway inward as your drop into the squat.
• To avoid knee injury, do not allow your knee to pass beyond your toes.

Progression

• Try this exercise with your eyes closed to challenge your balance.
• Try it with your supporting leg on a cushion, folded towel, or BOSU.

6.  Starting Position

• Stand with your exercise ball directly in front of you with your shoulders at 90 degrees.
• Maintain active transversus abdominus and a neutral lumbar posture.

Action

• Step forward with one leg.
• Rotate your upper body and pull the exercise ball to the side as with a golf swing.
• Rotate back and return to the starting position.
• Repeat this on the other side.

Physio Tips

• To avoid back injury, keep the rotation slow and controlled rather than ballistic.
• To avoid knee injury, don't let your weight bearing knee move ahead of your foot, and keep it centred over your second toe.
• This is a particularly good exercise ball exercise for golfers to generate increased power to the golf swing.

Progression

• Wrap an exercise band around the ball and tie it in a door frame to add resistance.
• Put your forward foot on a folded up towel, mat, or BOSU for an added challenge.

9.  Exercises in Supine

1.  Starting Position

• Sit on the exercise ball with a neutral lumbar posture.
• Chest should be up, shoulder blades down and back, and head back over your shoulders.
• Keep your feet flat on the ground shoulder width or slightly further apart.

Action

• Place your hands on the ball beside you
• Walk your feet forward while leaning back onto the exercise ball.
• Continue forward until your head and upper thoracic spine rests on the ball.
• Push through your heels to keep your hips up and use the abdominal hollowing technique to engage your abdominal muscles so that you remain straight from your head to your knees.
• Return to the seated position by contracting your abdominal muscles, tucking in your chin toward your chest and walking your feet back toward the ball.

Physio Tips

• Keep your neck in line with your spine.
• Don't walk out so far that all your weight is supported by your head and neck alone.

Progression

• Reverse Bridge holds this static posture.

2.  Starting Position

• Sit on your ball and walk yourself out to the supine position (How to lie on an exercise ball)
• Put your hands behind your head, across your chest or at your sides as pictured below.
• Keep your feet hip width apart or closer.
• Head neck and hips should form a straight line from your head to your knees.

Action

• Set your abdominal muscles and lower your butt to the floor.
• Push through your heels and use your glutes to push your hip back up to the horizontal position.

Physio Tips

• To avoid back injury be sure to strongly set your abdominals.
• If you find this too difficult try bridges on the floor first.
• If you feel discomfort in your back check that you are maintaining neutral lumbar posture and that your abdominals are set strongly in this position. If pain persists, stop and consult a physical therapist.

Progression

• Place an ankle weight on your pelvis

3.  Starting Position

• Walk out to the supine position (Lying on the exercise ball)
• Put your hands on your hips as in the picture below.
• Keep feet hip width apart or even closer.
• Head neck and hips should form a straight line from your head to your knees.

Action

• Shift your weight onto one foot and slowly lift one foot a couple of inches off the floor.
• Hold this position for 5 seconds and then slowly return your foot to the floor.

Physio Tips

• Use your glutes to keep your hips level.
• Set your abdominals to support your spine.
• Start by raising only your heel until you are comfortable with shifting your weight.

Progression

• Try Reverse Bridge Straight Leg Raise
• Add ankle weights
• Put more air in your exercise ball.

4.  Starting Position

• Get yourself into the supine position 
• keep your hands on your hips or at your sides as in the picture below.
• Your feet should be hip width apart or a little closer.
• Head shoulders and hips should form a straight line from your knees to your head.

Action

• Shift your weight over to one side.
• Straighten one leg by lifting your foot off the ground.
• Hold this position and then slowly return your foot to the ground.

Physio Tips

• If you need more stability, try dropping your hands down to the floor until you are more confident with your weight shifting.
• If this is too difficult, go back to Reverse Bridge Leg Raise or practice holding the reverse bridge position.

Progression

• Add 1-2 kg ankle weights
• Try this exercise ball exercise with your eyes closed.
• Combine arm movements with leg raising.
• Put more air in your exercise ball to make it less stable.

5.  Starting Position

• Get yourself out to the supine position 
• Cross your arms over your chest as in the picture below.
• Keep feet hip width apart or closer.
• Head trunk and hips should form a straight line from head to knees.

Action

• Slowly and in a controlled manner, use your abdominal muscles to pull your upper body off the ball.
• Visualize the distance between your rib cage and your pelvis as getting shorter.
• Pause for a second or two and return to the starting position.
• Your lower back should remain in contact with the ball at all times.
• The ball should not move during this exercise.

Physio Tips

• Pull your chin toward your chest as though you were squeezing an orange between your chin and your chest.
• Press your tongue against the roof of your mouth to help activate the deep neck flexors and avoid neck strain.

Progression

• Have someone hold your feet down and begin this exercise ball exercise with the ball a little further toward your feet, centred under your pelvis.
• Put more air in your exercise ball to make it less stable.
• Hold a weight across your chest.

6.  Starting Position

• Lie on the exercise ball as you did for the 2 previous versions of this exercise 
• Put hands behind your head and without interlocking your fingers.
• Your feet should be hip width or closer together.
• Your body should form a straight line from your knees to your head.

Action

• Raise your shoulders and reach with your right hand up and across to the left in one smooth movement.
• Visualize the distance between your right rib cage and your left hip as getting shorter.
• Pause for a second or two and return to the starting position.
• Keep your lower back in contact with the ball at all times.
• The ball should not move during this exercise.
• Repeat this with the other arm.

Physio Tips

• Keep your chin toward your chest as though you were squeezing an orange between your chin and your chest.
• Press the tongue against the roof of your mouth to help facilitate the deep neck flexors and avoid neck strain.

Progression

• Bring your feet closer together.
• Use a firmer stability ball.

7.  Starting Position

• Start as you have all the other ball exercises in supine
• Put your arms straight out to the side so that your shoulders are at 90 degrees to your trunk as pictured below.
• Keep your feet hip width apart or closer.
• Your trunk should form a straight line from head to knees.

Action

• Sway out to one side so that the ball is under one shoulder blade.
• Then sway back to the other shoulder.

Physio Tips

• Keep your back straight by engaging your transversus abdominus.

Progression

• This exercise will challenge your balance more as your raise your arms overhead.
• The ball will move more quickly if it is inflated more.

8.  Starting Position

• Walk yourself out into the supine position (How to lie on your ball)
• Put your hands together and point your arms straight up to the ceiling as illustrated below.
• Your feet should be hip width apart or closer.
• Head neck and hips should form a straight line from your head to your knees.

Action

• Rotate your upper trunk to one side.

Physio Tips

• Your pelvis should remain level.
• Put a piece of dowel or a golf club across your hips and notice it shouldn't move.

Progression

• Try this ball exercise with a weight in your hands.
• Try this with one leg raised. 

9.  Starting Position

• Lie down on your stability ball
• Put your hands together and raise your arms straight up to the ceiling as in the picture below.
• Put your feet hip width apart or even closer.
• Head neck and hips should form a straight line from your head to your knees.
• Engage your abdominal muscles through the technique of abdominal hollowing.
• Lift one foot and extend the leg so that it is straight.

Action

• Rotate your upper trunk to one side.

Physio Tips

• Your pelvis should remain level.
• Put a piece of dowel or a golf club across your hips and notice it shouldn't move.
• Start with short magnitude twists so that you always feel in control.

Progression

• Try this ball exercise with a dumbbell in your hands.
• Try adding more air to your exercise ball to make it less stable.

10.  Starting Position

• Walk yourself out into the supine position 
• Put your arms at your sides with thumbs pointing up.
• Your feet should be hip width apart or closer.
• Head neck and hips should form a straight line from your head to your knees.
• Abdominal muscles should be engaged through the abdominal hollowing exercise so as to keep your lower back and pelvis in a nice neutral position.

Action

• Raise one arm overhead as far as it will go.
• Let your arm rotate as it moves over head so that your thumbs point inward and your palm faces the ceiling.
• As you return that arm to your side, raise the other arm overhead.
• Continue alternating.

Physio Tips

• Avoid hyperextending your elbows.
• If you experience any shoulder pain with this exercise, stop and consult a physical therapist.
• keep your chin tucked down and neck straight

Progression

• Use 1-2 kg dumbbells.
• Try this exercise with one leg lifted off the floor.
• Try the Alternate Arm and Leg Raise.
• Adding more air to your stability ball will make it less stable.

11.  Starting Position

• Start this ball exercise by standing in front of the ball and leaning back, bending your knees.
• Place your hands on the ball behind you and lean into the exercise ball.
• Keep your elbows bent.

Action

• Lower yourself down toward the floor in front of the ball as in the illustration below.
• Slowly return to the starting position.

Physio Tips

• Don't go as far as to feel a stretch in the front of your shoulders. Stop just short of that to avoid shoulder problems.

Progression

• Try doing this exercise with one foot lifted off the floor.
• Put both feet on a BOSU while you perform this ball exercise.

12.  Starting Position

• Lie on your back on a mat with knees bent and your arms stretched out to your sides.
• Squeeze the exercise ball between your legs as illustrated below.
• Engage your abdominal muscles through the technique of abdominal hollowing before you even think of moving your legs. This will help ensure you maintain lumbar stability.

Action

• Use your hips to lift your legs toward your chest

Physio Tips

• Always et your abdominals before lifting the ball.
• This ball exercise is easier with a smaller ball.

Progression

• Try it with legs straight

13.  Starting Position

• Lie on your back on a mat with knees straight and your hands placed palms down behind your lower back.
• Squeeze the exercise ball between your feet over your hips so that your hips are at 90 degrees.
• Engage your abdominal muscles through the abdominal hollowing technique.

Action

• Slowly lower the ball to the floor with straight legs.
• If at any point you feel your lower back lift off your hands then stop and raise the ball back up.

Physio Tips

• This exercise ball exercise requires a great deal of abdominal strength. If you feel your lower back lift off your hands then that means you have lost your neutral position and you back is now vulnerable to injury.
• If you are unable to perform the full exercise then start by lowering the ball only part way. As your strength improves, you should be able to get lower.
• Practice the Hip Crunches with knees bent prior to attempting this.
• You should not have pain doing this exercise. Any pain should be followed up by your physical therapist.

Progression

• Hold the ball just before it touches the floor for as long as you can without losing your form.
• Try the Ball Hand Off

14.  Starting Position

• Lie on a mat face up with your hands behind your lower back palms down as in the picture below.
• Place the exercise ball between your feet with your knees straight and your hips at 80-90 degrees, the ball over your hips.

Action

• Lower the ball to the point where your knees are at 90 degrees.
• If at any point you feel your lower back push down on your hands you have reached technical failure and are no longer using your core musculature to stabilize your spine.

Physio Tips

• If you are having trouble with maintaining a stable lower back, go back and work on the Walk Out
• while maintaining a neutral spinal position.
• Work on the leg raise on the floor until you can do it without moving your pelvis or lower back.

Progression

• Straight Leg Hip Crunch

15.  Starting Position

• Get yourself out to the supine position (How to lie on the exercise ball)
• Put your hands behind your head but don't interlock your fingers.
• Keep your feet hip width apart or closer.
• Head neck and hips should form a straight line from your head to your knees.

Action

• Use your abdominals to pull your shoulders up.
• Visualize the distance between your rib cage and your pelvis as shortening as you do this.

Physio Tips

• Push your tongue to the roof of your mouth to facilitate deep neck flexors so as to avoid neck strain.
• Also, push your chin down as though to squeeze an orange between your chin and your chest to stabilize your neck.

Progression

• Have someone hold your feet as you move forward and perform this ball exercise with the ball under your pelvis.
• Hold a weight across your chest.

16.  Starting Position

• Lie on your yoga mat face up with your arms stretched overhead holding your exercise ball as illustrated below.
• Legs are straight and feet hip width apart.

Action

• Set your abdominals and raise your legs up to 80-90 degrees.
• Simultaneously lift your straight arms with the ball up to meet your feet.
• Hand off the ball to your feet.
• Lower the ball to the floor as you raise your arms overhead.

Physio Tips

• Do not attempt this ball exercise until you can safely do Straight Leg Hip Raises with good form 10 times without reaching technical failure.

Progression

• Pause before touching the ball down to the floor.

17.  Starting Position

• Get yourself into the supine position as illustrated
• Keep your arms straight at your sides.
• Your feet should be hip width apart or closer.
• Head neck and hips should form a straight line from your head to your knees.

Action

• Raise your left leg so that it is straight.
• Simultaneously raise your right arm so that it is straight overhead.
• There should be a straight line from your right hand to your left heel.
• Now lower the arm and leg and repeat on the opposite side.

Physio Tips

• If you find this difficult, try Reverse Bridge Straight Leg Raise

Progression

• Add 1-2 kg ankle and wrist weights.

19.  Starting Position

• Get yourself out into the supine position
• Put your arms at your sides pointing toward your knees.
• Keep your feet hip width apart or closer.
• Head neck and hips should form a straight line from your head to your knees.

Action

• Use your abdominals to pull your shoulders up and reach toward your knees with your hands.
• Visualize the distance between your rib cage and your pelvis as shortening as you do this.

Physio Tips

• Push your tongue to the roof of your mouth to facilitate deep neck flexors so as to avoid neck strain.
• Also, push your chin down as though to squeeze an orange between your chin and your chest.

Progression

• Try with arms crossed

20.  Starting Position

• Lie down on the exercise ball as you have for previous exercises in supine
• Cross your arms over your chest as in the picture below.
• Keep your feet hip width apart or a little closer.
• Form a straight line with your head shoulders and back from your head to your knees.

Action

• Contract your abdominal muscles and pull your right shoulder up and toward your left knee.
• Your lower back should never leave the exercise ball.
• Visualize your right rib cage as moving toward your left hip.
• Hold briefly and return to the start position.
• Repeat this on the other side.

Physio Tips

• Push your tongue to the roof of your mouth to facilitate deep neck flexors so as to avoid neck strain.
• Also, push your chin down as though to squeeze an orange between your chin and your chest.

Progression

• Try Oblique Crunch
• Hold a weight across chest

21.  Starting Position

• Walk yourself out to the supine position 
• Put your arms straight at your sides.
• Keep your feet hip width apart or somewhat closer.
• Head neck and hips should form a straight line from your head to your knees as in the first picture below.

Action

• Contract your abdominal muscles, pull your right shoulder up and reach with your right hand toward your left knee.
• Your lower back should never leave the exercise ball.
• Visualize your right rib cage as moving toward your opposite hip.
• Hold briefly and return to the start position.
• Repeat this on the other side.

Physio Tips

• Push your tongue to the roof of your mouth to facilitate deep neck flexors so as to avoid neck strain.
• Also, push your chin down as though to squeeze an orange between your chin and your chest.
• If this is too difficult, try Side Crunch with Knee on Floor.

Progression

• Try Oblique Crunch with arms crossed

22.  Starting Position

• Lie on your back on the floor, arms straight out to the side.
• Rest your legs on the ball such that your hips and knees are at roughly 90 degrees as in the picture below.
• Try and keep your pelvis in the neutral position.

Action

• Contract your abdominal muscles and pull your shoulders up so that your shoulder blades lift off the floor.
• Visualize the distance between your rib cage and your pelvis as shortening.
• Hold this briefly and return to the starting position.

Physio Tips

• Push your tongue to the roof of your mouth to facilitate deep neck flexors so as to avoid neck strain.
• Also, push your chin down as though to squeeze an orange between your chin and your chest.

Progression

• Try it with arms crossed
• Try Ab Crunch  on the ball

25.  Starting Position

• Lie on your back on your exercise mat with your arms straight at your sides as in the picture below.
• Place the exercise ball between the top of one foot and the heel of the other foot.
• Contract your abdominal muscles.

Action

• Once you feel steady, lift the ball up toward the ceiling.
• As you lift the exercise ball you should feel your buttocks raise slightly off the mat.

Physio Tips

• Make sure you keep your abdominals tight throughout the whole exercise so as to protect the back against hyperextension.
• Keep your chin tuck in to protect your neck.

Progression

• Push the ball higher toward the ceiling and lift your butt further off the mat.
• Try the Hand Off.

10.  Exercises using the Wall

1.  Starting Position

• Stand with your back against the ball with the exercise ball at the level of your belt line.
• Feet should be hip width to shoulder width apart.

Action

• Lower yourself until your thighs are horizontal.
• Lower yourself as though there were a stool coming out of the wall that you are going to sit on.
• Your knees at this point should still be over your feet.
• Pause at this point and slowly return to the starting position.

Physio Tips

• In order to prevent knee injury it is imperative that you not let your knees move over your toes.
• As you descend try and keep your knees centred over the second toe. Don't let them weave in or out.
• You should not have knee or back pain while performing this ball exercise. If you do, consult a physical therapist.

Progression

• Hold dumbbells by your side to increase the resistance.
• Try Single Leg Squat.

2.  Starting Position

• Stand with your back against the ball with the exercise ball at the level of your belt line as pictured.
• Feet should be hip width to shoulder width apart.
• One foot should be ahead of you, the other behind close to the wall.

Action

• Lower yourself down until your forward thigh is horizontal.
• Your forward knee at this point should be over your foot.
• Pause at this point and slowly return to the starting position.

Physio Tips

• In order to prevent knee injury it is imperative that you not let your knees extend over your toes.
• As you descend try and keep your knee centred over the second toe. Don't let them weave in or out.
• Hips should remain level.

Progression

• Hold dumbbells by your side to increase the resistance.
• Try Single Leg Squat.

3. Starting Position

• Stand holding the ball against the wall at chest height as in the picture below.
• Put your hands on the ball at shoulder height.
• Step back.
• The further you step back, the harder this ball exercise becomes.
• You should be straight from your head to your heels.

Action

• Bend your elbows and allow yourself to move in toward the exercise ball.
• Pause briefly and push back to the starting position.

Physio Tips

• Contract your abdominals to protect your back.
• Pull your shoulder blades back and down to aid in scapular stability.
• Don't let your butt stick out or your hips sag.
• Be careful if you have neck, wrist or shoulder problems.
• If you have discomfort, consult a physical therapist.

Progression

• Try  Push Up on Ball on the floor

9.  Starting Position

• The wax on wax off ball exercise requires you to stand holding the ball against the wall at chest height.
• Put one hand on the ball at shoulder height.
• Step back.
• The further you step back, the harder the ball exercise becomes.
• You should be straight from your head to your heels.

Action

• Move the exercise ball on the wall in circles clockwise and the counter clockwise.

Physio Tips

• This is a good exercise to activate the rotator cuff and scapular stabilizers.
• Contract your abdominals to protect your back.
• Pull your shoulder blades back and down to aid in scapular stability.
• Don't let your butt stick out or you hips sag.
• Be careful if you have neck, wrist or shoulder problems.
• If you have discomfort, consult a physical therapist.

Progression

• Try Push Up on Ball

12.  Starting Position

• Put your exercise ball against the wall at shoulder height.
• Stabilize the ball between your back and the wall.
• Cross your arms over your chest.
• Place your feet approximately hip width apart and maintain a neutral spine.

Action

• Push yourself up onto your tip toes.
• Slowly lower yourself back down.

Physio Tips

• Don't allow your hips to sag.

Progression

• Try taking a step forward.
• Hold a weight across your chest.
• Try Single Leg Calf Raise.

14.  Starting Position

• Place the exercise ball against the wall at mid back height.
• Stabilize the ball between your back and the wall.
• Cross your arms over your chest.
• Take a step out from the wall.
• Place your feet hip width apart and maintain a neutral spine.
• Straighten one knee.

Action

• While keeping your trunk stable and your chest up, slowly lower yourself down and back up.
• When moving back up don't allow your knees to fully straighten or hyperextend.

Physio Tips

• Don't allow your hips to sag or your back to arch
• To avoid knee injury be sure that your knees do not move beyond the tip of your toes.

Progression

• Try moving further away from the wall.
• Hold a weight across your chest.
• Try Single Leg Side Squat.

18.  Starting Position

• Place the ball against the wall at shoulder height as pictured
• Stabilize the ball between your shoulder and the wall.
• Cross your arms over your chest.
• Take a step out from the wall.
• Lift the inside foot off the ground, maintain a neutral spine and keep your pelvis level.

Action

• While keeping your trunk stable and your chest up, slowly lower yourself down and back up.

Physio Tips

• Don't allow your hips to sag or your back to bend forward
• To avoid knee injury be sure that your outside knee does not move in front of your foot.
• If you find this move difficult go back and work on the Side Squat and the Squat.

Progression

• Try moving further away from the wall.
• Try standing on the inside leg only.
• Hold a weight across your chest.

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