7 Stability Ball Balance Exercises
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Sit on your exercise ball and take the legs out in a wide stance, toes out at a slight angle. Bend forward, keeping the back flat and place the elbows on the inside of your knees. Relax into the stretch, using your elbows to gently push the knees out for a deeper stretch.
You should feel this in the inner thighs.Pec Stretch Supine Lie back over the exercise ball with the ball centred under your thoracic spine. Bring your arms up so that your shoulders are at 90 degrees to your body and your elbows straight. Keep your pelvis in contact with the ball and let your back sag into the exercise ball.A stability ball is a foolproof and versatile tool you can use to shape your entire body.
This 10-minute video shows you 10 moves that will test your balance and strengthen your entire body.Stability ball rollout Place your hands on a stability ball and kneel with your knees hip-width apart and your toes on the floor for stability. Keeping your back flat and core braced, and without moving your knees, slowly roll forward so the ball comes to your Pause, then roll back to the.How to Perform: Lie flat on the floor on your back.
Lift your legs and place the back of your heels on a stability ball. Place your hands out to the side with your palms flat on the floor. Dorsiflex your feet so your toes come toward you. Dig your heels into the ball and lift your hips off the.Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis.
You can do many core-strength exercises with a fitness ball. In general, use a fitness ball sized so that your knees are at a right angle when you sit on the ball with your feet flat on the floor.Exercise balls also known as physioballs, Swiss balls, or fit balls are large, vinyl balls you can use to strengthen and stretch your body, improving core stability and balance.This stability ball exercise targets the hip flexor muscles.
The core muscles also are engaged through proper posture. While seated on the stability ball with your legs at a 90-degree angle and feet firmly on the floor, move the ball in a clockwise motion to make one circular rotation with your hips.Heel-toe walking Bring your arms to the side so they’re parallel to the floor. Use chalk or a string to make a line to follow.
Walk in a straight line, placing the back of your heel against the toes of your opposite foot. Move slowly and with control. Continue for 5 to 20 steps.
10-Minute Balance & Stability Workout Squat Curl with Alternating Knee Lift. Repeat with left knee. Balancing Single Arm Row. Slowly lower arm to long position.
Continue for desired number of reps and switch sides. Stability Ball Push-Up.This STABILITY BALL workout is perfect for BEGINNERS! A gentle introduction to the basics of CORE STABILIZATION, we’re tackling a handful of exercises.Stability balls — also called exercise balls, balance balls, Swiss balls, or fitness balls — are more than just fun to sit and bounce on; they’re a great way to improve strength.
Grab your balance ball and let’s STRETCH! These gentle flexibility exercises are a perfect way to start or finish your day, helping you feel relaxed and refreshed from head to.Flexibility and stretching. The stability ball is a tool to increase flexibility by allowing greater available range of motion depending on body stretching exercises.
How to Use This Stability Ball Routine. This strengthening routine includes eleven • Warm up for five to ten minutes before starting the exercises.Using an exercise ball for stretching muscles and mobilizing the spine is effective, fairly safe, and even fun. The stability ball effectively stretches the lower back by providing a broader stretching area and greater freedom of movement.
List of related literature:
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| from Athletic Body in Balance |
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| from Fitness cycling |
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| from Complete Conditioning for Swimming |
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| from Sports Medicine for Sports Trainers E-Book |
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| from Orthopaedics for the Physical Therapist Assistant |
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| from Physical Activity Instruction of Older Adults |
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| from Neck and Arm Pain Syndromes E-Book: Evidence-informed Screening, Diagnosis and Management |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from Physical Rehabilitation of the Injured Athlete E-Book |
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| from Pilates Anatomy |
34 comments
nick you are my idol and inspiration you have taught me many things which have helped me alot throughout the tough time in my life i thank you for that
Perfect way to ease back into exercise after 2 weeks of vacation and noorganized workout schedule.
I love that it is apparent that you love doing what you do.
1 million subs, here comes Des!
And very helpful video man. Awesome as always.
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Just look for Unflexal page. There is all you need about workouts:)
Great stuff guys! Got at least a couple more ideas to help my shoulder patients from this. Thanks.
Thanks for these videos! Could you guys do a video on stretches & exercises for bursitis in the hip? You guys are the best!
Broke my upper arm the humerus which have being fixed, noticed my elbows are super stiff and I can’t raise my shoulder due to rotator cuff or shoulder inpigmnent. My question is where do I start fixing from first
I loved this stretching routine with the ball, I’ll be doing it regularly. Thanks ����
Is this ball available online if yes then where can i buy it?
Awesome video today @Desfit. Hey are you gonna get the Nike Epic React Flyknit when it comes out on the 22nd.
hey guys, i love watching your vids, i’m 45 and will be getting both knees replaced next year, and i have 3 of the 4 rotator cuff muscles torn and i have, arthritis in my spne, my PT tells me to work out ESP my shoulder, but i keep fgeeling tares in my shoulder with sever pain, IMO i think my PT is nuts, i believe i am causing way more damage and pain. twin city ortho is a great place but do you think that streangth training is really a fix? i know that i need to prevent a shoulder freeze. and they have not even mentioned surgery on my shoulder like i have been told i need on my back and both knees… i’m kinda surprised because the three other ortho’s i have seen alll told me i am to young for knee replacement… my left knee has been in need of replacement since 2004 at age 32…. oh, thank god for cannabis because the stupid doctors tell me that their medical license is in jepordy so they refuse to prescribe any type of pain control…
My only complaint is your videos have low volume compared to for instance ads, but it’s audible.
I think I found your channel just in time before rc tear; right shoulder getting worse despite trying to help it heal (e.g. sleeping on my left side, better support when using laptop etc). I’m 41, unstable joints, developing osteoarthritis, slightly unfortunate penchant for “old school” strength training. Left handed but for some reason I default to right arm when hoisting/dragging, slept many years with elbow above ear height but can’t anymore. Your videos have made me aware of what I’m still doing wrong on a daily basis including my attempts to strengthen muscles around weak joints so I’m going to follow your advice, probably see a PT. Oh, and now I’m buying a ball instead of that kettlebell… Hope my cats don’t destroy the ball. Thanks for the helpful content, guys!
At nearly 50 I’d probably fall off and break my nose!
Great exersize if you can do it, well done!
I have been doing your workouts now for several months and I just discovered this stretching video! The hugging stretch at the end is awesome, it really helps stretch the upper back! I’m so happy that I found your channel!
Nick, you should open Q&A! That would be great.
Stay safe and stay strong, also.:D
I enjoyed using those balls years ago but I’m afraid these days the old joints can’t bend and flex like they used to so I won’t be partaking in those exercises any more.
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Thanks for having such varied content on your channel! I needed something just like this to end my day and unwind before a tough day tomorrow. It’s amazing how tight muscles can be just from sitting at a desk!:-O These stretches felt GREAT.
Great stretch! I have severe lower back pain & this felt wonderful! My ball is smaller bc I’m 5’2” so I’m wondering if I need a variety of sizes of balls? Thank you �� ��
these types of exercises have no carryover to real life. it’s as dumb as squatting on a bosu ball for “stabilisation”
Great instructional video. Please keep them coming. With the larger ball, how inflated does it need to be? I
have to purchase one and wonder if the box will indicate suggested inflation for shoulder exercises.
That bit where you’re supposed to put one foot over the opposite thigh… I’ll just have to keep trying �� I think my balance needs improvement. At that point, my stability ball felt more like a giant ping pong ball that I was trying to hold underwater �� but really enjoyed this and will come back to it, thank you Pahla!
good stuff nick. nice job dealing with the fb hate. you’ll find its a fulltime job
Hi id love to do this for snowboard practise, what size should i buy? Thanks!
Loved this man! Would be cool to see more tips and tricks with the stability ball!
Good morning guys,
So something I am not sure you can help with. I am 59 years old, a runner, I just got back from a run where I took a small tumble. am finding that as I age my feet don’t come off the ground as high as they used to, hence more tripping when running. Any exercises to get these feet coming up a bit more?
I almost didn’t get up from laying over the ball…that is an awesome pose LOL!!! Thanks:)
I bet he’s such a lady’s man 😉 and I been doing boxing over the years I know how to fight I won my welsh boxing vest I got jumped on the school bus before by 4 boys and it was only me that was in the fight against them and they didn’t hurt me atall I left loads of cuts and shit over them and that I love fighting funny anough I’m meeting some 17 year old on to have a fight when I’m 15:)
Or…….. you can do the “who can balance / sit on the ball without touching hands or feet on either the ball or ground the longest” in the firehouse with the loser having to cook dinner! ��
Nick, were do you live?
Your social experiments look like there in Canada.
So relaxing for my first time ever doing anything with an exercise ball! Thanks lots!
Thank you as I have just started using a balance ball for weight training and now stretching. Enjoyed your video as very helpful for my routine!
Glad I searched this. My son stands on the Yoga ball pretty easy now and I need to find other balance exercise / drills for him to do.