This version of a “bridge” requires a large amount of muscle groups because of the stability it requires. The lower back, pelvis, and abdominals are just a few groups that are exerted.
- Lie down on your back with your heels on the exercise ball and then extend your legs, maintaining the ball beneath your feet.
- Rest your calf muscles on top of the exercise ball. Keep your arms by your side with the palms of your hands flat on the floor.
- Then, place the bottom of your feet on the ball and push your butt/pelvis off the floor. The key is to keep your torso and spine as straight as you can (which looks like a bridge). Hold the position for 10–30 seconds, then return to the relaxed position for a few seconds before repeating. Repeat the exercise five to ten times on a daily basis.
- For a more advance version, put one foot flat on the ball while straightening your other leg about six to 10 inches in the air. Keep your leg straight as you lift your butt off the ground, hold for 10–30 seconds then lower and repeat with the opposite leg.
Please speak to your provider before starting any new exercise regimen.
Instruction provided by: wikihow.fitness/Use-an-Exercise-Ball-to-Help-with-Lower-Back-Pain
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