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Swiss Ball Core & Back Strengthening Exercises (Basic):
Exercise Ball Core and Back Strengthening (Moderate):
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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If you have mastered the first and second videos with the Swiss ball (links above), you are ready for these more advanced exercises to strengthen your core and back muscles. Start off lying on your back. Put your legs on the ball, and keep your back and head down on the floor. Bridge up by lifting your hips off the floor into a straight line. Try not to arch your back, and pause for about 3-5 seconds. If that becomes easy, you can try the bridging with one leg.
Next, you are going to roll the ball toward you while in a bridge position. Try to keep the ball in a straight line and bend your knees up towards your chest pulling the ball to you. If that is easy, then try with one leg. The last exercise is going to be plank push-ups. Roll out on the ball with your feet on the ball and your hands flat on the ground. Keep your back straight like you are in a tabletop position. Now drop down on one elbow, then the other elbow, and then back up.
Exercise Ball for Core & Back Strengthening (Advanced):
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.