Swiss Ball Exercises for Beginners - Ask Doctor Jo
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- Опубликовано: 29 мар 2018
- These Swiss ball exercises for beginners (aka therapy ball, stability ball, or exercise ball) can be very beneficial in strengthening the core. Make sure you feel safe and stable on the swiss ball, or have someone hold it for you. Purchase a swiss ball here: amzn.to/2J7DiBK (affiliate link)
The first swiss ball exercises are the pelvic tilt, lateral tilt, and hip circles. These are great for using only your pelvic and core muscles. Try not to move your upper body, and move the swiss ball just with your hips.
Then next two exercises are moving your feet with a hip flexion and long arc quad (LAQ). These are slightly harder because lifting your leg makes a smaller base of support, and it’s harder to stabilize the ball.
The final two exercises are adding your arms by lifting the opposite arm with your leg, and then the same side. This adds upper body movement to the already unstable exercise.
Related Videos:
Swiss Ball Core & Back Strengthening Exercises (Basic):
• Swiss Ball Core & Back...
Exercise Ball Core and Back Strengthening Exercises (Moderate):
• Exercise Ball Core and...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. 
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Buy a printable worksheet with these Swiss Ball Exercises at: www.askdoctorjo.com/basic-swiss-ball-worksheet
Buy a Swiss ball at: amzn.to/2J7DiBK (affiliate link)
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ruclips.net/user/askdoctorjo*
Thank you so much Dr Jo for all your professional instruction videos on how to relieve joint and muscle pain. JP
You're welcome, and thanks!
Thanks Dr Jo. I really benefit a lot from your videos
You're welcome.
Bravo Dr Jo ! I followed along step by step here at home and was amazed at how challenging those very simple appearing moves were. Your instruction was right on target and very much appreciated.
Thanks, and you're welcome!
Same experience for me. They look so simple but my core muscles and stability are adequately engaged
As always when I look for some exercises and I find one of your videos, it's a great video with doable exercises. Thank you for sharing 🌹
You're welcome.
Love the fur babies!! Thanks for that great workout with the Swiss ball!!
Thanks, and you're welcome!
Thank You Dr. Jo, I have bad knees and until I found your video I was thinking noone would have a video for people who couldn't get down on the floor or lay over the ball. These are simple exercises but for me they are great as I am unable to get up if I get down on the floor. I did subscribe and will watch more of your videos once I have done these exercises conquered.
You're welcome.
Thanks for the video. I have a stability ball and had no idea what the heck to do while on it.
You're welcome. Good luck.
Thank you for explaining everything
You're welcome.
tnx, wonderful exercises
You're welcome, and thanks.
Thanks for the video!
You're welcome!
Just discovered you, thank you for the experience I certainly enjoyed it
You're welcome.
Thanks
You're welcome.
This is a great basic workout. Thanks.
Thanks, and you're welcome.
Thanks for this vdo...presently suffering from cervical spine issues and vertigo....I've been going for physiotherapy sessions where they are teaching me stability with using this Swiss-ball....what measurement Swiss-ball are you using in this vdo?
Live in Fountain Hills AZ. would be fun to see where others are from that are watching the channel . thanks. just starting out on the ball. Much more difficult than when your just watching your vids. hopefully help my slight balance issues. im 70 and i golf. i wonder if you have golf specific videos. maybe good stretching program ?? i love your Pack. i've been watching your YT channel for many years. Bow Wow.
You're welcome, and thanks! 🐾 Yes, I do have a stretching video for golf. You can find all my videos on my channel: ruclips.net/user/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.
Thankyou
You're welcome.
What muscles do the side to side and front to back on ball work?
I’m just beginning these exercises. But I’m noticing my thighs are tightening and aching while I am doing the pelvic tilts and circles. Am I doing it incorrectly?
My apologies if you have covered it before, but is there a buying /sizing guide for those balls? I have used them before at aerobics and we changed up the balls all the time--some were more bouncy, some were stiff. I want whats right for this level of exercise. Thanks. Bet your hounds have a blast with that ball!!
LOL! They don’t know what to do with such a big ball :-) Usually each brand has a chart based on your height. You can also fill them more or less with air to get it just right. Good luck!
Yay the fur babies!!!! What's the brindle ones name doc ?
:-) That's Kali (short for Khaleesi).
Which size ball are you using?
Hi Dr Jo. Just came across your video and love the info you gave on this video. Do have one question for you about using stability ball for rebounding exercises. Wanted to see your thoughts on this and any exercises you would recommend for the rebounding effect that are safe. I heard using the ball can be a great alternative to mini trampoline. Hope I make sense and love the fur babies 🐾🐕🦺❤️. Have a great day/night to you.
Jessica
Thanks! The fur babies say, woof (hi). Do you mean to increase circulation in your body?
@@AskDoctorJo Yes that would be correct. My husband is recovering from chemotherapy treatment for his testicluar cancer and heard rebounding was a good exercise to help him. We heard about seated rebounding and wondering if that really would help. Just curious what your thoughts and suggestions on this. We have two cats ( aka the boys as my husband would say..lol). Thank you for your time and information. ❤️🐾🐕🦺❤️🐾🐈
LOL! They are definitely family :-) In theory, it does seem like it would increase circulation and help the lymphatic system, but I don't really know if it will help. I haven't used that kind of technique with patients (it's been a long time since I have worked with patients who go through chemotherapy). I think it's probably worth trying as long as it's cleared by his doctor.
@@AskDoctorJo Yes family all the way. The really cool part of our fur babies is there real brothers. Sometimes brotherly love is tested at times but they wouldn't know what to do without each other.. Lol. Thank you again for the information and will definitely clear it with his doctor. Have a great night!
You're welcome! Good luck!
Dr Jo I'm 1,73 cm and have a 65 inches diameter balance ball,would you say that's the right size for me,thanks
Yes, that should be fine.
AskDoctorJo thank you for taking some time in your life to reply to my questions two times already,lots of RUclips channels ask to comment,ask questions and then most of times don't even reply,so from a Portuguese in the UK 🇬🇧 thank you for your videos
You're welcome! Good luck.
Hi