The following Swiss Ball Exercises are designed to improve strength, core stability, balance and posture. You should discuss the suitability of these Swiss Ball Exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.
Basic Swiss Ball Exercises
Begin with these Basic Swiss Ball Exercises. Once they are too easy, progress to Intermediate swiss ball exs and eventually,Advanced swiss ball exs.
To begin with, the following Basic Swiss Ball Exercises should be performed approximately 1 – 3 times per week provided they do not cause or increase your pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions or frequency of the exercises provided they do not cause or increase pain.
Swiss Ball Sitting Leg Lifts
Begin this Swiss Ball exercise sitting up tall on a Swiss Ball with your feet together (figure 1). Slowly lift one leg slightly off the ground, keeping your back straight and the Swiss Ball still. Then lower your leg and repeat on the other side. Perform 2 – 3 sets of 10 repetitions on each side provided the exercise is pain free.
Swiss Ball Squats
Begin this Swiss Ball exercise in standing with your feet shoulder width apart, your feet facing forwards and a Swiss Ball positioned between a wall and your lower back as demonstrated (figure 2). Slowly perform a squat, keeping your back straight. Your knees should be in line with your middle toes and should not move forward past your toes. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free.
Swiss Ball Prone Single Leg Lifts
Begin this Swiss Ball exercise lying over a Swiss Ball as demonstrated (figure 3). Slowly lift one leg, keeping the Swiss Ball still and your knees straight. Then slowly lower your leg and repeat on the other side. Perform 2 – 3 sets of 10 repetitions on each side provided the exercise is pain free
2. Intermediate Swiss Ball Exercises
The following Swiss Ball Exercises are designed to improve strength, core stability, balance and posture. You should discuss the suitability of these Swiss Ball Exercises with your physiotherapist prior to beginning them. As a rule, they should only be performed provided they do not cause or increase pain.
Generally, you should begin with the basic before commencing these Intermediate Swiss Ball Exercises. Once these Intermediate Swiss Ball Exercises are too easy, progress to the Advanced.
The following Intermediate Swiss Ball Exercises should be performed approximately 1 – 3 times per week provided they do not cause or increase your pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions or frequency of the exercises provided they are pain free.
Swiss Ball Push Ups (Feet on Ball)
Begin this Swiss Ball Exercise in the push up position with your feet on a Swiss Ball as demonstrated (figure 1). Keeping your back and neck straight and the Swiss Ball still, slowly straighten your elbows until they are straight, tightening the chest muscles, then return to the starting position. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free.
Swiss Ball Supine Leg Lifts
Begin this Swiss Ball exercise lying on your back with a Swiss Ball under your legs as demonstrated (figure 2). Keeping your back straight and the Swiss Ball still, slowly lift one leg and then return to the starting position. Repeat on the other side keeping the Swiss Ball as still as possible. Perform 2 – 3 sets of 10 repetitions alternating legs, provided the exercise is pain free and you are maintaining control. Once this is too easy, the exercise can be progressed by putting your arms across your chest making it harder to control.
Swiss Ball Hamstring Curls
Begin this Swiss Ball exercise lying on your back with a Swiss Ball under your legs as demonstrated (figure 3). Keeping your back straight, slowly bend your knees tightening the back of your thighs (hamstrings). Then slowly return to the starting position. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free. Once this is too easy, the exercise can be progressed by putting your arms across your chest, making it harder to control.
3. Advance Swiss Ball Exercises With Weights
The following Swiss Ball Exercises with Weights are designed to improve strength, core stability, balance and posture. You should discuss the suitability of these Swiss Ball Exercises with your physiotherapist prior to beginning them. As a rule, they should only be performed provided they do not cause or increase pain.
The following Swiss Ball Exercises with Weights should be performed approximately 1 – 3 times per week provided they do not cause or increase your pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they are pain free.
Swiss Ball Dumbbell Press
Begin this exercise holding light weights and lying on a Swiss Ball as demonstrated (figure 1). Keeping your back straight and the Swiss Ball still, slowly straighten your elbows and then return to the starting position. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free and you are maintaining good control.
Swiss Ball Shoulder Press
Begin this exercise holding light weights and sitting on a Swiss Ball as demonstrated (figure 2). Keeping your back straight and the Swiss Ball still, slowly straighten your elbows and then return to the starting position. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free and you are maintaining good control.
Swiss Ball Bent Over Row
Begin this exercise standing with your knees bent, back straight, hand on a Swiss Ball and holding a light weight as demonstrated (figure 3). Slowly pull the weight towards your chest, bringing your elbow back and squeezing your shoulder blades together. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free and you are maintaining good control.
