Do you want a stronger core? Try this simple exercise with a ball to help your core be stronger and more able to tolerate the activity’s of your day and sports.
Hi this is Dana Ranahan from Body Works Sports Physiotherapy and today I want to show you an exercise to help strengthen your core muscles for function.
So at home I want you to grab a mat and a ball and we're going to come down onto our knees. Assuming you're ok with kneeling. And basically bringing yourself with the ball in front of you, sort of at a comfortable distance. We're trying to work on keeping our spine relatively neutral. So knees, hips, shoulders should stay in line. So we don't want to see you bend like this.
And with both hands on the ball, I'm going to get you to do a little rolling forward exercise where you're putting some load down into your arms. So you get a bit of force up through the shoulders but the most important thing here is use your abdominals here to stabilize.
So I'm going to breathe out. Breathe out, engage my abdominals and work forward on the ball trying to maintain my spine and back in. Breathe out, engage my core, stabilize my spine, roll forward with the ball. Now different people will be able to go different distances. If you start to go too far and can't control it, you'll start to break.