LOW BACK (CORE) STABILIZATION BALL EXERCISES LEVEL II

L
O
W
B
A
C
K
(
C
O
R
E
)
S
T
A
B
I
L
I
Z
A
T
I
O
N

B
A
L
L
E
X
E
R
C
I
S
E
S
L
E
V
E
L
I
I
Bracing
Easier (A) Sit on the ball. Walk forward as you lean your shoulders
back until the ball supports your lower back. Place your left arm
behind your head and reach up with your right arm. Tighten your
buttocks muscles. Hold for ____ seconds/minutes. Repeat with
right arm behind your head and left arm reaching up.
Harder (B) Squeeze buttocks and move arm in/out and up/down
_____ seconds/minutes.
Superman
Lie down with your chest on the ball. Start with your arms at your
sides and elbows bent. Straighten your arms. Return arms to the
starting position. Keep the neutral back position.
Repeat _____ seconds/minutes
Bridge
Sit on the ball. Walk forward until your shoulders are
resting on the ball. Lift and lower your hips. Keep the
neutral back position. Repeat _____ seconds/minutes.
Additional Instructions:
PHYSICAL THERAPY
Bridge and March
Easier (A) Sit on the ball. Walk forward until your shoulders are resting on
the ball. Lift and lower right, then left knee. Keep your hips up and level.
Repeat _____ seconds/minutes.
Harder (B) Sit on the ball. Walk forward until your shoulders are resting
on the ball. Straighten one knee at a time. Keep your hips up and level.
Repeat _____ seconds/minutes.
Your physical therapist recommends the following personalized exercise program for you. Please follow your
therapists instructions on how often to hold or repeat each exercise. If your symptoms feel worse with any
exercise, stop doing the exercise until you check with your physical therapist or your doctor.
You will need an inflatable ball. A physical therapist may help you choose the right ball size. Start each exercise
by gently tightening your stomach muscles. Whenever an exercise mentions a neutral back position, you need
to make sure that your lower back is not too rounded or too arched. Size of ball needed: _________________
A
B
A B
START
END
START
END
LOW BACK (CORE) STABILIZATION BALL EXERCISES LEVEL II
Reverse Bridge
Easier Lie down on the floor with your feet resting on the ball. Press your feet into
the ball as you lift and lower your hips. Repeat _____ repetitions/minutes.
Harder Press your feet into the ball as you lift your hips up. Hold hips up and roll
the ball toward you and away from you. Repeat _____ repetitions/minutes.
Planks
Easier (A) Start with your knees on the floor and forearms on the ball. Roll the
ball away from your knees and hold _____ seconds/minutes.
Harder (B) Start with your knees on the floor and forearms on the ball. Roll the
ball away from your knees and lift your knees off the floor. The further you roll the
ball, the harder the exercise.
Walk-outs
Start on your hands and knees with the ball under
your stomach. Walk yourself forward on your hands.
Keep the neutral back position. The further you walk
forward, the harder the exercise.
Hold _____ seconds/minutes.
Additional Instructions:
2008, TPMG, Inc. All rights reserved. Physical Therapy Program.
010526-020 (Revised 12-08)
A
Walk-out Variations
Leg Lift (A) Start on your hands and knees with the ball under your stomach.
Walk forward on your hands until your legs are on the ball. Lift your right
leg and hold _____ minutes/seconds. Lower your right leg and repeat
with your left leg.
Rollout/Donkey (B) Start on your hands and knees with the ball under
your stomach. Walk forward on your hands until your legs are on the ball.
Bend your hips and knees to bring the ball underneath you. Return to the
start position. Keep your stomach muscles tightened as you continue to
roll in/out. Repeat _____ repetitions/min.
B
A
B
START END