STARTING POSITION

Seated on ball, tall and lengthened, spine in a neutral position, neither arched nor flattened. Feet flat on the mat, hip-distance apart. Hands behind head with no tension in shoulders or neck.

EXERCISE

To prepare, inhale…
exhale   keep torso in an upright position and lift one foot off mat,
maintaining balance on ball
inhale   return foot to mat
Complete 3-5 repetitions on each side, alternating.

Complete 3-5 repetitions on each side, alternating

Modification

When balance can be maintained with one leg lifted, rotate the
torso toward the lifted leg before returning it to the mat.

ESSENCE

Target Muscles: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques isometrically to maintain neutral, hip flexors concentrically on one leg lift, eccentrically on lower; scapular stabilizers

Modification: contralateral internal and external obliques to rotate spine.

FOCUS

  • challenge control and balance while rotating spine
  • keep spine vertical during rotation, and pelvis vertical throughout
  • ensure engagement of transversus abdominis throughout
  • avoid creating tension in shoulders and neck

STABILITY BALL

Working on a Stability Ball requires more engagement of the core muscles of the torso. The unstable nature of the ball helps develop balance and proprioceptive awareness.