Do you want a stronger core to help you perform better and alleviate pain? Listen in and try our simple core strengthening exercise for home with an exercise ball.
Hi this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver and today I want to show you a little core exercise using a ball. So a lot of you out there are looking for core strength, trying to get your core stronger, want to look better and be stronger for sports and athletics. So if you have a ball, this is a great little exercise to try at home and it also helps to strengthen the shoulder girdle. So what I want you to do is grab your ball, get on your knees, you going to face the ball square, so your pelvis and hips are even across the front and then we’re going to put both hands on the ball, sort of at shoulder height, now what I’m going to get you working on is rolling the ball forward trying to work on maintaining the spine in neutral position. Now when you go forward, I also want you to breathe out. So arms on the ball, as you roll forward breathe out, engage your abdominal muscles and breathe in and come back up. Now you can go forward as much as you can control but we don’t want to see you sticking your butt out in this way, we don’t want to see you swaying your back forward. So the idea being as you want to be able to maintain the spine neutral. Hands on the ball, abdominals in, breathe out, roll forward, breathe in and come back and we repeat, breathe in and come back. So with this exercise, it’s like many others you can work to fatigue with good technique. So aim to do eight to ten repetitions in a row if you are able to and repeat two to three sets. So give this a try a home, if you have any more questions about how to get your core stronger or how to feel better, give us a call or check out our website at body-works.ca.