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Stability Ball

Cox Technic Low Back Pain Stability Ball Exercises * 
 
Relaxation and Stretch
  1. Lie on your stomach over the ball.
  2. Balance yourself on your knees.
  3. Rest your arms in front of you on the ball or floor, whichever is more comfortable. 
  4. Stretch for 15 to 30 seconds.
 stability ball stretch 1
 
Abdominal Strengthening
  1. Lie on your back over the ball.
    • NOTE: Be sure your feet are firmly planted on the floor.
    • NOTE: Be next to wall for support should you need it.
  2. Hold your stomach muscles tight.
  3. Sit up by raising your shoulders.
  4. Hold for a slow count of 4.
  5. Return to the start position.
  6. Repeat this procedure as many times as you can.
    • NOTE: Start with 2 repetitions.
     Make 12 to 15 repetitions your goal. 
 
stability ball abs 1 
 
Back Strengthening and Stretch ** 
  1. Lie on your stomach over the ball.
  2. Place your hands behind your head.
  3. Lift your head/shoulders/chest off the ball by tightening your low back muscles. 
  4. Hold for a slow count of 4.
  5. Return to the resting position.
  6. Repeat this procedure as many times as you can.
    • NOTE: Start with 2 repetitions.
             Make 6 to 10 repetitions your goal. 
 
** NOTE: Only do this exercise upon approval from your physician.
 stability ball abs 2
 stability ball back strengthening and stretch
 
 
* Disclaimer
These exercises are presented for demonstration purposes only. They are not recommendations for you specifically. Consult with Vancouver Disc Centers about what is best for you. Do not start any exercises without doctor approval and recommendation. Only do these exercises if you are recommended to do so by your doctor. Listen carefully to any modifications your doctor gives you for each exercise. Only do the exercises to your tolerance. Do not do or continue to do any exercise that causes you pain or discomfort. If you experience any pain, stop the exercises and discuss with your doctor. If you have any questions about the appropriateness of any exercise, ask your doctor at Vancouver Disc Centers before proceeding.
"This information and website content is not intended to diagnose, guarantee results, or recommend specific treatment or activity. It is designed to educate and inform only. Please consult your physician for a thorough examination leading to a diagnosis and well-planned treatment strategy. See more details on the DISCLAIMER page. Content is reviewed by Dr. James M. Cox I."