How to Do
How to Do Ball Supine Hip Extension and Abduction
The supine hip extension and abduction on the ball should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the supine hip extension and abduction on the ball.
Beginning
Beginning Ball Supine Hip Extension and Abduction
1. Lie on your back with a stability ball under your calves and feet. Hands should be at your sides, palms facing down.
2. Press your buttocks off the ground with your lower back and hamstrings so that your body creates a straight line from your upper back to your feet.
3. Pull the stability ball toward your buttocks while completing a leg curl from this hip extension position.
4. Lower your butt to the ground slowly, then repeat steps 2 and 3 as needed.
5. Perform three sets of ten reps.
Movement
Ball Supine Hip Extension and Abduction Movement
1. Start by lying back on a stability ball so that you are balanced by your neck and shoulders.
2. Keep your abs tight and your body straight.
3. Both arms will be laying out to your sides touching the ground.
4. One leg will be bent at the knee and the foot will be flat on the ground.
5. The other leg will be straight ahead even with your body.
6. Take that leg and turn it to the outside while keeping your hips elevated.
7. Bring the leg back to the starting position and repeat for repetitions.
Benefits
Ball Supine Hip Extension and Abduction Benefits
Reduce the valgus in your knees.
Muscle activation and performance are improved.
Reduce the amount of pain.
