How to Do Physio Ball Range of Motion Exercises

Physio balls, or Swiss exercise balls are commonly used in physical therapy, but can also make a great addition to your regular fitness routine. These flexible balls work your body's muscles at the core, as you are forced to engage your muscles in order to maintain balance. The physio ball range of motion exercise is a great way to loosen up the hips and get you ready for deeper stretches or exercises.

Instructions

Difficulty: Easy

Things You’ll Need:

• Soft carpeting or an exercise or yoga mat
• Physio ball

1. Lie on your back on a firm, comfortable surface, such as soft carpeting or an exercise or yoga mat. Bend your knees and place the physio ball under your lower legs so that your calves rest comfortably on top of the ball.
2. Make sure that your spine is long and pressed flat into the floor. Imagine that your navel is pressing towards the floor and there is a string pulling from the top of your head stretching your spine. Lift your chin slightly towards your chest to elongate your neck, and keep your shoulders relaxed. You can simply relax your arms at your sides.
3. Rock from the hips, moving your legs to the right and rolling the ball with you. Lift and roll to the opposite side. Begin with very small movements, and as your hips begin to warm up your range of motion will increase. Keep the movements slow, smooth and controlled.
4. Repeat the physio ball range of motion exercises for a minimum of 30 repetitions, or until you feel that your hips and lower back are ready to work. If you feel discomfort at any time, lessen the depth of your twist, keeping the ball closer to center.