Instructions:
1. Easy variation: ball at the shins. Moderate variation: ball at the knees/quads Hard: Ball at the feet
2. Choose variation of the ball, walking hands out to shoulder width position
3. Core engaged, Inhale on the way down, allow the ball to move slightly forward opening the chest
4. Exhale, keeping elbows in, activating the chest
Instructions:
1. Place the ball directly on the side of the hip, feet against the wall
2. Emphasis on keeping the hips and shoulders facing forward with good spinal alignment, gaze is forward, lower core engaged
3. Arms may be crossed overhead, straight or extended overhead, or fingers interlaced behind head
4. Inhale as you bring the side body over the ball, exhale as you contract the opposite external oblique
Instructions:
1. Feet placed flat, knees bent at 90 degrees. Engage lower core
2. Exhale as the hips push up distributing the weight on the top of the shoulder blades
3. Arms may be at the side or a harder variation would be to cross the arms over the chest
Instructions:
1. Place the Fitball on the lower back, feet are shoulder width apart and relaxed, the pivot point on the ball is 2-3 fingers below the navel.
2. Hands are crossed over the chest for beginners and behind the head as lower core activtion becomes stronger
3. Keep the neck relaxed, vision stays up
4. Exhale as you crunch and engage lower core
Instructions:
1. Place the ball in the middle of the back. Feet are out in front with an open stance, toes angled out at a 45-degree angle.
2. Inhale as you begin the squat, allow the hips to track back, knees are back away from the toes and angled out, pressure is thru the heels. Complete range of motion is when knees are bent at 90 degrees.
3. Exhale as you push thru your heels, keeping the knees open to allow for activation of the glutes
Instructions:
1. Start in a squat position with chest up and vision looking up on the wall. Using a fitball for beginners and progressing to a medicine ball for more advanced movements.
2. Breathing for this exercise should be continuous and not be held. Utilize the strength in the legs to throw the ball. Utilize proper squat technique when pushing and catching the ball off the wall.
3. As you fatigue the focus should remain on pushing the ball with the force of the legs trying not to compensate with the arms
Instructions:
1. Place the ball against the wall about the middle of the back, hips are free from touching the ball
2. Feet are in front, shoulder width apart
3. Inhale as you drop into a squat. Allow the hips to be positioned back, knees are away from the toes, weight is distributed thru the heel. Bottom position of the squat is with knees at 90 degrees.
4. Exhale as you push thru your heels. Be aware of keeping your knees in alignment not allowing them to track inward
Instructions:
1. Lying on your back, place your achilles tendon (back of your heels) on the ball with the ankles at 90 degrees, hands are at your side with palms facing down.
2. Engage the transverse abdominus, as you begin to push the achilles into the ball to achieve a bridge position.
3. Maintaining the strength of the core and the pressure into the ball, exhale as you perform a leg curl
4. Be conscious of not locking out forcefully when extending back to starting position.
Instructions:
1. Place the fitball against the wall above the waistline.
2. Move left foot out in front, right foot is behind with only slight pressure on the toes
3. Tighten lower core, Inhale and feel the resistance thru the heel as you drop into a squat position. End position is with the knee bent at 90 degrees.
4. Exhale as you push thru the heel being aware of not leaning into the ball
Instructions:
1. Lying on your back, left leg is straight, right leg is on the ball with the achilles tendon on the ball.
2. Tighten lower core, Inhale and rise into a bridge position. You may use your arms for balance
3. Exhale as you perform a leg curl making sure the movement is controlled with no forceful lockouts.
4. Inhale back to starting position. You may hold the bridge and continue reps or lower to the floor and repeat the bridge.
Stagnation Therapy 