Libby's top 12 functional ball exercises
Tips to make the most of your workout time:
- Start WITH balance and gradually add more stability challenges, for example:
*using the floor, wall or assistance for added support vs. no support
*wide vs. narrow base of support
*short range of motion vs. larger range of motion
*bilateral (2 hands/legs) vs. unilateral support (1 hand or leg)
- Work the back of the body -- hamstrings and back
- Do functional movements that support everyday life
- Do integrated exercises -- vary and combine exercises and plane of movement
- Exhale with exertion -- breathe out on the toughest part of any exercise
Have a ball!
Rear Deltoid Raise – side lying
- Lean on your left side pressed against the exercise ball, back and legs extended and hold a dumbbell with your right hand, arms extended.
- Keeping the angle in your elbow still raise the dumbbell out and up and slowly lower it back after a short pause.
- Breathe out while raising the arm and breathe in while returning to starting position.
Ball Scapular Protraction
- Lie prone with your hands on top of the exercise ball, back and legs extended.
- Push yourself up by only moving your shoulder blades away from each other and allow them to slowly return after a short pause.
- Breathe out while pressing away and breathe in while returning to starting position.
Ball Shoulder Rotation
- Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells out to your sides with elbows at 90 degrees angles.
- Keeping the angles in your elbows still throughout roll the dumbbells up until your forearms are parallel to the floor.
- Breathe out while rolling up and breathe in while returning to starting position.
Ball Squat -- side single leg
- Crouch on one leg with your side pressed against the exercise ball, itself against the wall with your knee at a 90 degree angle.
- Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
- Breathe out while raising yourself up and breathe in while returning to starting position.