Balance
and
Stability
1.
Sitting Knee Lifts with Extended Leg
Starting
Position-
Sit on the top of the ball with an upright torso, and feet placed flat on the
ground.
Movement
Description-
Slowly lift and extend one leg into the air while maintaining your body
position. Repeat with the opposite leg.
2.
4-Point Balance
Starting
Position-
Kneel on top of the ball, bending over forward and placing both hands on the
ground.
Movement
Description-
Slowly remove one hand from the
ground and maintain balance on the ball. Repeat with the opposite hand.
3.
2-Point Balance on Knees
Starting
Position-
Kneel on top of the ball, bending over forward and placing both hands on the
front of the ball.
Movement
Description-
Slowly remove both hands from the ball and extend the hips and knees until
standing up on your knees.
4.
Sitting Balance
Starting
Position-
Sit on top of the ball with both feet flat on the ground.
Movement
Description-
Slowly lift both feet off the ground and balance in this position.
5.
Supine Knee Lift
Starting
Position-
Lie in a supine position placing the ball under the mid/upper back. Hips should
be straight and knees bent at 90 degrees.
Movement
Description-
Slowly lift one leg into the air.
6.
Two-Ball Push-Up
Starting
Position-
Begin in the push-up position placing a ball under each hand, and feet placed
together. Avoid any scapular retraction.
Movement
Description-
Perform a push-up.
7.
Ball and Rocker Board Push-Up
Starting
Position-
Begin in the push-up position, resting both feet on top of the ball and hands on
top of the rocker board about shoulder-width.
Movement
Description-
Perform a push-up, keeping the hips and knees straight.
Variations-
a. Feet on rocker board, hands on ball
b. Feet on ball, hand(s) on a medicine ball(s)
c. Feet on ball, hands on a Bio-Foam Roller
d. Hands on ball, feet on a Bio-Foam Roller
e. Above using 1-leg