How to Do a Physioball Prone Walkout

The physioball prone walkout exercise is a simple movement that helps work many areas of the body. Since you are bearing weight on your arms, the exercise is excellent for preventing and managing osteoporosis of the wrists. (As bones become more frail, there is a tendency to break the wrist when you fall.) Doing regular weight-bearing exercises for the upper body is a good way to keep these bones strong. It also requires you to maintain a straight spine, which means you are strengthening your core muscles as well.

Difficulty: Easy

Instructions

Things You'll Need:

• Physioball

1. Come onto your hands and knees over a physioball. The larger the ball you use, the more challenging this exercise is. If you choose to use a large ball, simply put your toes on the floor instead of your knees.

2. Place your palms flat on the floor. Walk your hands forward and let the ball roll back so it rolls underneath your stomach and toward your feet.

3. Keep your elbows straight but not locked. Keep the hips lifted and do not let them lift or drop down. Maintain a straight spine.

4. The further you walk out and the closer the ball rolls towards your feet, the harder this exercise becomes. So only go as far as you can with good form.

5. Walk your hands back until you can put your feet or knees on the ground again. (See the link in Resources to clarify.)
   Walk in and out for eight to 12 repetitions.

Tips & Warnings

• This exercise can be hard if you have carpal tunnel syndrome. If it hurts your wrists, try walking out on your fists instead of flat palms. A common mistake with this exercise is to let the elbows bend as you walk out. Keep the elbows straight.
• Do not lock your elbows as you roll in and out. Keep the hips from lifting or dropping down, as this will cause the low back to arch and will place stress on the back.

Resources

• Physioball Walkout--Animation

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