1. Abdominal Crunches
your arms across your chest and the ball resting between you shoulder
Begin by lifting your head and chest forward and clear your shoulder blades off the ball. As you get stronger you can elevate comletely in to a sitting position before returning to start position.
your legs resting on top of the ball just under your knee /calf area.
Rest your arms by your side and your hands flat on the floor. Use your hands for stability during the movement.
Begin by tightening your butocks and lifting your hips off the floor. Maintain a tight stomach while keeping the hips elevated for a count of 5 seconds. Return to start position slowly.
3. Back Extensions
the ball under your lower chest / abdominal area and legs spread apart for
stability. Hands behind head (more difficult) or resting on
Begin by lifting your head and chest off the ball. Squeeze your shoulder blades as you lift.
Only go as high as you feel comfortable lifting. Return slowly to start position.
Start with ball resting under stomach. Keep head neutralwith one arm supported on the floor.
Begin by lifting the other arm straight up along side of your ear. Keep head in a neutral position at all times. Remember to use your back muscles in addition to your shoulder muscles.
5. Shoulder flexion with opposite Hip extensions
Start with ball resting under your stomach. Maintain same positioning as above. Stabilize with one arm and opposite leg.
Begin by lifting one arm and opposite leg into a fully extended position (hip) and fully flexed position (shoulder). This requires high level balance skills as well as good back strength.
6. Wall Slides
Start with ball resting just below your shoulder blades against the mid back. Keep feet positioned about 2 feet in front of the hips.
bending knees to a 45 - 60 degree squat. Note that
your knees should never be past your toes. Keep
the lower leg perpedicular to your ankles. Hold the squat
position for up to 10 seconds before returning to start position.