Exercise Ball Spine Program
Created by Mobile Health & Fitness — Dec 14th, 2017
A spinal stabilization and core program using an exercise ball, created by David W. Douglass MS, CSCS. Six exercises to improve spinal mobility, core strength, and balance.
Exercise Ball — Supine Trunk Extension — Advanced
While sitting on an exercise ball, roll forward so that your back lies against the ball. Next, raise up your arms over head and towards the floor. You should be lying horizontally with your feet in contact with the floor. Relax and stretch. Support your neck with your hands if you have any history of neck pain.
Exercise Ball — Curl Ups
While sitting on an exercise ball, roll forward so that your back lies against the ball. Push spine into the ball using your abdominal muscles. Next, fold your arms across your chest and then draw up your chest in order to do a partial sit up. Try and clear your shoulder blades off the ball. Perform this slowly and only a small amount of motion is necessary.
Exercise Ball — Floor Bridge
While lying on the floor, place an exercise ball under your lower legs and then raise up your buttocks. Keep abdominals braced throughout this exercise.
Exercise Ball — Plank
While kneeling on the floor with an exercise ball in front of you, place your elbows and hands on the ball and lift your body up. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop.
Prone Ball — Alternate Arm and Leg
While lying face down over a ball, support yourself with your feet and hands. Next, slowly raise up one arm and opposite leg. Return arm and leg back to floor and then raise up the opposite arm/leg.
BOSU — Trunk Extension (Can be performed on exercise ball)
While lying face down with your upper body on a Bosu or ball, slowly raise your head and chest upwards as shown. Touch the back of your head with both hands as you perform. If on the ball your knees will be extended and feet hip width apart.
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