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How to Do

How to Do Patterns for Supine Swiss Ball Pnf

Each supine swiss ball pnf pattern should begin with a 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 these supine swiss ball pnf patterns.

Beginning

Beginning Patterns for Supine Swiss Ball Pnf

1. Roll down on the ball with your back supported by the ball by walking your feet out and pulling your abs in and up. You'll probably be a touch off-kilter with the ground.

2. Place your hands behind your head with your elbows spread wide.

Movement

Patterns for Supine Swiss Ball Pnf Movement

1. Choose a stability ball that will allow you to sit on it with your feet flat on the ground, and your knees bent at about ninety degrees.

2. Slowly lie back on the ball, and move your feet forward until your lower back is resting on the ball. Your knees should be bent at about 90 degrees with your feet planted on the floor, about shoulder-width apart. Your hips should be off the ball and aligned with the torso and knees. Activate your buttocks and the backs of your thighs to make sure that your hips stay in position.

3. Place one arm on the opposite thigh with your thumb pointing down. Your elbow should be extended. This is the starting position.

4. Maintaining the extension in your elbow, draw your arm from your thigh diagonally across the body until it is extended above your head in a straight line with your torso. As you draw your arm across the body, you should slowly rotate your arm such that at the end of the movement, your palm is facing toward the ceiling.

5. Bring the arm back to the start position, and repeat the required number of times before switching sides.

Benefits

Patterns for Supine Swiss Ball Pnf Benefits

This exercise enhances flexibility in the shoulder joint and also activates the core muscles as well as other muscles to maintain the body's stability.

Exercise Aliases

PNF Stretching on Stability Ball, Supine PNF Patterns on Swiss Ball, How To Do Shoulder PNF Exercises.