Ball Stabilization - Prayer Exercise

Professional Rationale
This is an advanced stabilization exercise. This exercise should not be done until the patient is strong enough, and is a nice progression once the patient has already been participating in a stabilization program. It is a great exercise for higher level athletes who aren't challenged with baseline stabilization exercises.

Client Rationale
Exercises that are completed on ball provide a less stable environment for your 'core' and help to work the muscles of your trunk much harder than if you were lying on the floor, on all fours, or sitting in a chair. You must maintain a stable trunk with all exercises on the ball and minimize any movement of your trunk on the ball. This exercise is similiar to the plank exercise where you must keep your trunk in one plane however it is more challenging as your hands are on the ball and not on the floor.



Instructions

• Kneel behind the ball with your hands on top, plams facing towards each other.
• Tighten your abdominals and roll the ball away from you.
• Keep your trunk in one plane.
• Keep abdominals tight and pull the ball back to starting position.
• Do not raise your buttocks.
• Do not bend forward at the hips.
• Do not allow your back to sag or arch.

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