Exercise Ball Core and Back Strengthening Exercises (Moderate) - Ask Doctor Jo

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Swiss Ball Core & Back Strengthening Exercises (Basic):

Swiss Ball Core & Back Strengthening Exercises (Advanced):

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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More Details About This Video:
One of the best ways to strengthen your core and make your back stronger is to use a Swiss Ball. Now that you have mastered some of the easy Swiss ball exercises, try some of these moderate level Swiss ball exercises.

You are going to start off with a basic crunch. Roll your body forward until your hips come slightly off the ball and your lower back is touching the ball. Try not to strain your neck while doing these exercises. Roll back slowly and controlled, and roll back up. Just start out with 5-10 and work your way up.

Now roll down to where your shoulders are on the ball into a tabletop position. Squat down bending your knees and come back up into the tabletop position. This is working your hamstring muscles. Try to keep the ball as still as possible. If the ball is moving around a lot, you are probably not ready for these exercises yet.

Next, you are going to come off the ball, and kneel down propping your elbows on the ball. This is like a prayer position. Tuck your bottom in so you are in a straight line. If that is easy, then you can push up onto your toes into a plank position. Start off with 5-10 seconds and work your way up. Now you are going to do a walk out or roll out. Put the ball close to you on your knees. Roll onto the ball and continue rolling through and walking your body out with your hands. Just try rolling out to your knees first, and then you can make your way to your toes.

Exercise Ball for Core and Back Strengthening (Moderate):

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.

[AskDoctorJo]

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[AskDoctorJo]

Sure you can! It would keep you in great posture!!

[EllaB-dm]

I trust your videos more then everyone else

[millydickinson]

This is really helpful as I've had to do some for my strengthening for my athletics !

[tstarcher]

How about a video on exercises for knees that don't track correctly and pes anserine bursitis? Between liver problems and these two issues, I've had to stop doing everything I love to do.

[ruberbandman]

how to prevent shin splints and stress fractures?

[peartfaldo]

Can you play the guitar on the ball??? Would be a great exercise;-)

[esucil]

Could you please advise on exercises that are good to strengthen my core back .. I have a herniated L4 L5 over a year ago . thank you

[kturner]

what size ball shud i need for back exericises?

[maccacraig]

hey its me again, i also have a really bad back and was wondering what size your ball is. im looking to get one but I don't no if I should get the 65cm or the 75cm

[cpn]

I would like to ask you if abs workout is good at herniated disc.