Basic Swiss Ball Exercises
Exercises > Swiss Ball > Basic Swiss Ball Exercises
The following Swiss Ball Exercises are designed to improve strength, core stability, balance and posture. You should discuss the suitability of these Swiss Ball Exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.
Begin with these Basic Swiss Ball Exercises. Once they are too easy, progress to Intermediate Swiss Ball Exercises and eventually, Advanced Swiss Ball Exercises.
To begin with, the following Basic Swiss Ball Exercises should be performed approximately 1 – 3 times per week provided they do not cause or increase your pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions or frequency of the exercises provided they do not cause or increase pain.
Swiss Ball Exercises – Basic
Swiss Ball Sitting Leg Lifts
Begin this Swiss Ball exercise sitting up tall on a Swiss Ball with your feet together (figure 1). Slowly lift one leg slightly off the ground, keeping your back straight and the Swiss Ball still. Then lower your leg and repeat on the other side. Perform 2 – 3 sets of 10 repetitions on each side provided the exercise is pain free.
Figure 1 – Swiss Ball Sitting Leg Lifts
Swiss Ball Squats
Begin this Swiss Ball exercise in standing with your feet shoulder width apart, your feet facing forwards and a Swiss Ball positioned between a wall and your lower back as demonstrated (figure 2). Slowly perform a squat, keeping your back straight. Your knees should be in line with your middle toes and should not move forward past your toes. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free.
Figure 2 – Swiss Ball Squats
Swiss Ball Prone Single Leg Lifts
Begin this Swiss Ball exercise lying over a Swiss Ball as demonstrated (figure 3). Slowly lift one leg, keeping the Swiss Ball still and your knees straight. Then slowly lower your leg and repeat on the other side. Perform 2 – 3 sets of 10 repetitions on each side provided the exercise is pain free.
Figure 3 – Swiss Ball Prone Single Leg Lifts
Members Only Content
To gain access to members only content including – Swiss Ball Exercises – Basic, Become a Member.
Already a Member?
Login now to view the complete article.
Physiotherapy Products for Fitball Exercises
To purchase physiotherapy products to assist with Fitball Exercises visit the PhysioAdvisor Shop or click on one of the following links:
More Swiss Ball Exercises
Find a Physio
Find a physiotherapist in your local area who can assist with Swiss Ball Exercises.
Become a Member
Become a PhysioAdvisor Member and gain full access to our complete database of physiotherapy exercises and injury rehabilitation information. For more details see Become a Member.
Return to the top of Swiss Ball Exercises – Basic.