Romford and Ilofrd Chiropractic Clinic

1. Romford & Ilford Family Chiropractic Ltd
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX
Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010
Swiss Ball – Abdominal and Back Training
Swiss
Ball
Sit
and
Leg
Lift
–
Balancing
on
the
edge
of
the
ball
keep
back
straight
and
flatten
abdominal
wall
drawing
in
the
navel
towards
the
spine.
Raise
one
leg
about
30-­‐40cm
from
the
floor
and
hold
for
count
of
5
to
10
seconds.
Repeat
with
the
alternate
leg.
Perform
2-­‐3
sets
with
good
upright
posture
Swiss
ball
overhead
pulls
(Abdominal
exploration)
Lying
in
the
supine
position
(facing
up)
take
the
ball
directly
over
the
chest.
Flatten
abdominal
wall
drawing
in
the
navel
towards
the
spine...
Then
lower
the
ball
to
a
45
degree
angle
and
hold
for
5-­‐
10
seconds...
Then
lower
the
ball
so
the
arms
are
fully
outstretched
for
a
further
5
-­‐10
seconds.
Repeat
the
progression
back
to
the
starting
position
and
repeat
2-­‐3
times