HEALTHY SPINE STABILISING and STRENGTHENING

EXERCISES with STABILITY BALL

Before exercises you need to warm-up and stretch your muscles.

BASIC SITTINGKNEES AND HIPS SHOULD BE

AT OR ABOVE 90 DEGREES

Stabilising - RIGHT / LEFT LEG LIFT

Stabilising - ARM / LEG LIFT

Stabilising

From position on the floor lift your hips, extend legs (BASIC BRIDGE), you can lift right and left leg (ADVANCED BRIDGE) then curl hamstrings and lie hips on the floor.

You can also repeat few times HAMSTRING CURLS from BASIC BRIDGE.

Stabilising

Stabilising

Stabilising

Stabilising - ARM and LEG LIFT

Stabilising

Stabilising

STRENGTHENING EXERCISESStrengthening arms

Strengthening arms

BASIC PRONE AND PRONE WALK - OUT

GENTLE ABDOMINALS

Strengthening the abdominal muscles

Strengthening the back muscles

Strengthening the quadriceps femoris muscle

Strengthening the abdominal muscles

Strengthening the abdominal muscles

Strengthening the vastus lateralis muscle

Strengthening the gluteal muscles

THANK YOU FOR WATCHING

This project is realized thanks to the European Commission funding

under the " Lifelong Learning Programme".

Content of this publication is entirely the responsibility of the author.

The European Commission is not responsible for the use of the data contained herein.

LITERATURE: Ingrid Palaščáková Špringrová „CVIČENI NA VELKEM PRUŽNEM MIČI”