Now that we’ve built the foundation, let’s add an element of instability to enhance fine motor control. It will feel as if you are starting over as old habits are amplified.
- Core Stabilizer
- Triceps Roll Out
- Big Ball Push-Ups from Knees
- Big Ball Standing Squat
- Big Ball Core Lift
Core Stabilizer
Position
- Face down with abdominals on Big Ball
- With arms extended in front of you (touching ground) and legs extended behind you (touching ground), find a balance point
- Start, check and maintain perfect “Me” posture and alignment
Action
- Slowly raise and extend opposite arm/leg off the ground and then pull in towards center line while lowering to ground
- Repeat with other opposite arm/leg combination
Tips
- Remember: Range of Motion is more limited on this unstable platform
- Be sure to check for your “Me” posture before beginning
- Pull everything towards your center (core)
- Keep your knees and elbows soft
- Don’t lift your shoulders towards your ears: keep them down
Triceps Roll Out
Position
- Kneel with Big Ball in front of thighs
- Lean into ball with forearms on the ball
- Hold good posture and alignment
Action
- Roll out, staying within your Range of Motion
- Pull back, staying within your Range of Motion
- Maintain alignment & engage from the core
Tips
- Remember: Range of Motion is more limited on this unstable platform
- Stop on the return when forearms are parallel to each other
- Really watch your posture on this one: we don’t want to add resistance and reinforce an imbalanced position
- Focus on your “Dime” and “Zipper” – it will give you greater control
- Go out as far as you can, staying within your Range of Motion
- This exercise will open the chest and shorten the back
Big Ball Push-Ups from Knees
Position
- Kneel with Big Ball in front of thighs and hands on sides of ball
- Wrists are extension of arms
- Arms extended with elbows soft
- Feet relaxed
- Focus on proper “Me” posture: correct shoulder position, “Dime” pinched and “Zipper” zipped
Action
- Lower chest into ball, keeping good posture
- Extend arms out, keeping tension on the ball
- Repeat
Tips
- Double check your posture points to make sure you are working efficiently
- Focus on “pulling” abdominals into your lower back
Big Ball Standing Squat
Position
- Stand with shoulder blades pinched and down
- Hold Big Ball between your back and a wall
Action
- Walk your feet out slightly in front
- Slowly lower yourself down as if you are squatting into a chair
- Pause and “think” from your hamstrings as you push up and back to a standing position
- Repeat
Tips
- Remember: Range of Motion will be more limited on this unstable platform
- This movement (raising and lowering ourselves from a low seated position) is very critical as we age!
- When lowering yourself maintain the “Me” posture
- Correct shoulder position
- “Dime” pinched
- “Zipper” zipped
- Knees soft and feet relaxed…with even pressure across the soles of your feet (don’t dig in with your toes or your heels)
- When lowering yourself keep your knees at greater than a 90 degree angle
- “Think” of activating just your buttocks and hamstrings to push back up to the starting position
Big Ball Core Lift
Position
- Stand with good “Me” posture and alignment
- Hold ball at chest height, in front of body
Action
- Initiate movement from the core
- Slowly lower ball while maintaining shoulders, “Dime” and “Zipper”
- Reverse, lifting ball while maintaining shoulders, “Dime” and “Zipper”
Tips
- Remember: Range of Motion is more limited on this unstable platform
- Stay within a Range of Motion that lets you maintain correct “Me” posture and alignment