Exercise Ball And Core Stabilization

Exercise Ball andCore Stabilization Class

Logan College of Chiropractic

Southroads Health Center

Spinal Stability

The bones, joints, discs, and other ligaments of the spine are adequately protected by the surrounding muscles, so as to avoid injury during sports and everyday activities.

Three Layers

• Deep Layer – spinal column with the bones, joints, and associated ligaments– Purpose: structure and nerve input

• Middle Layer – Multifidus, Trans. Abdominis, Quadratus Lumborum Musc.– Purpose: Static and dynamic stability support for

individual spinal joints

• Outer Layer – Large Muscle groups of the back and Abdomen– Purpose: Motion and energy transfer

Class Rules

• Ask Questions

• Work within Limits - Safety First.– Quality before Quantity

• No Judgment, No Inhibition

Basic Principles

Base of SupportThe wider the base, the more stable.

Decreasing width requires better balance and stability

Points of Stable and Unstable Contact

Progression from stable to unstable

Eyes open to eyes closed

Cat-Camel 1

Cat-Camel 2

Bracing

Seated on the Ball

Seated on the Ball

Seated on the Ball

Bird-Dog

Plank

Plank with Ball under Feet

Plank with Ball under Feet

Side Plank

Bridge

Bridge

Bridge with the Ball under Feet

Bridge with the Ball under Feet

Bridge with the Ball under Feet

Bridge with the Ball under Feet

Bridge with the Ball under Feet

Angels (wall or floor)

Angels (wall or floor)

Push Up Plus

Push up Plus

Bridge with Ball under Shoulders

Bridge with Ball under Shoulders

Bridge with Ball under Shoulders

Curl-Up

Dead Bug

Dead Bug

Front Bridge Forward Glide

Front Bridge Forward Glide

Kneeling

Initially, try curling toes around ball for extra stability.

Remember to brace!

Once stable, progress to without toes.

For an added challenge, hold a medicine ball in your hands and shift the weight around.

Partners – Toss a small ball back and forth. Challenge by tossing high and low.

Just for Fun

Please feel free to contact me with any questions you have concerning these or

any other exercises.

Thanks!