Instructions: Getting your foot on the fitball without external support requires excellent balance. Once your foot is resting on the ball, begin slowly tilting toward the ball until you feel a sufficient stretch on upper body and inside the thigh. Move slowly.
Modifications: 1) Stand close to a wall. Place both hands at shoulder height against the wall. Allow the wall to support you, as you place your foot on the fitball. 2) Using a smaller ball will make it easier. 3) Don’t fill the ball to capacity. The more air, the harder it is to balance.
Benefits: This exercise stretches the inner thigh (adductors), and the side of the torso. Improves balance. Strengthens the core.
Equipment: Fitball, sneakers, exercise mat.
Caution: This exercise is not for beginners. Do not attempt it unless you have excellent balance. Perform the modifications instead. Do not use a ball that is too big for your ability. Filling the fitball to capacity, makes balancing more difficult. Avoid doing this exercise near furniture.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider