Pro Series Exercise Ball Shoulder Flexion Stretch
Instructions:
Place the ball on the wall overhead, grasping either side of the ball with your hands. Lean your body forward, extending your shoulders. Keep your elbows straight. Hold and slowly return.
Pro Series Exercise Ball Front Squat
Instructions:
Stand with your exercise ball in your outstretched arms. Place your feet a shoulder-width apart. Squat down by bending your hips and knees while keeping your back straight. Hold and slowly return.
VARIATION: Perform squat on one leg.
Pro Series Exercise Ball Cervical Stabilization in Standing
Instructions:
Place the exercise ball under your forehead as you stand next to a wall. Maintain a 'neutral' postion of your neck. Stabilize the ball with your head; don't let the ball move. Be sure to avoid protacting your head into the ball.
Pro Series Exercise Ball Abdominal Obliques in Sitting
Instructions:
Begin sitting on ball and lift up on toes. Lean backward on ball as you round your back, keeping your abdominals tight. Reach one arm outward and upward, keeping your trunk straight. Hold and then slowly lower your arm. Repeat with other side. Don’t allow ball to move.
Pro Series Exercise Ball Abdominal Oblique Curl Up in Bridge
Instructions:
Lay on ball in a bridge position with both feet on the ground, and the ball positioned in the small of your back. Keep your knees bent to 90 degrees, and your hips extended. Cross your arms over your chest and lift your trunk and one shoulder upward until your abdominals contract. Keep your back on the ball while you twist. Hold and slowly return.
TIP: Don't let the ball move under your back.
VARIATION: Change the position of your hands to behind the head to increase the challenge.
Pro Series Exercise Ball Abdominal Oblique Curl Up in Supine
Instructions:
Lay on on the floor with the ball positioned in the small of your feet. Keep your knees bent to 90 degrees. Cross your arms over your chest . Lift one shoulder and trunk upward, slightly twisting your trunk. Hold and slowly return.
TIP: Don't let the ball move under your feet.
VARIATION: Change the position of your hands to behind the head to increase the challenge.
Pro Series Exercise Ball Abdominal Curl Up in Supine
Instructions:
Lay on on the floor with the ball positioned in the small of your feet. Keep your knees bent to 90 degrees. Cross your arms over your chest and lift your trunk upward until your shoulder blades come up off the floor. Hold and slowly return.
TIP: Don't let the ball move under your feet.
VARIATION: Change the position of your hands to behind the head to increase the challenge.
Pro Series Exercise Ball Closed Chain Shoulder Press
Instructions:
Sit in a chair with the exercise ball placed at your side. Extend your arm at your side with your elbow straight and place your hand on the ball. (You might have to place a step under the ball to position it.) Keeping your elbow straight, push downward into the ball. Slowly allow your shoulder to return upward to the starting position. Remember to keep your elbow straight. Dont hold your breath.
Pro Series Exercise Ball Pelvic Clock
Instructions:
Sit on your exercise ball. Tilt your pelvis from side to side and front to back while keeping your shoulders and head still. Pretend your pelvis is a "clock" and rotate your pelvis clockwise and counterclockwise.
Pro Series Exercise Ball Reverse Curl in Supine
Instructions:
Lay on on the floor with the ball positioned underneath your knees Keep your knees slightly apart. Lift the ball and your buttocks off the floor. Hold and slowly return.
TIP: Don't let the ball move under your feet.
Pro Series Exercise Ball Cervical Stabilization in Quadruped
Instructions:
Assume a hands-and-knees position. Be sure your hands are directly under your shoulders. Place the exercise ball under your forehead while maintaining a 'neutral' postion of your neck. Stabilize the ball with your head; don't let the ball move. Be sure to avoid protacting your head into the ball.
Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.