Leg Pulling Exercises

(Glutes and Hamstrings)

 

 

Physio Ball Hip Extension (instructional video)

Helpful Tips:

  • Position yourself so your feet are about hips width and on the physio ball

  • knees and toes should be pointing in the same direction toward the ceiling

  • The more of your leg on the ball the easier it will be to lift yourself

  • Hips and shoulders are against the floor

  • you should still be able to slip and hand behind your lower back (this is a neutral spine)

  • tighten your core (abs, lats, back muscles all sucking in and stabilizing your spine)

  • Arms out to the side, the wider your hands the easier it is to balance

  • Push on the ball with your legs raising your hips of the ground

  • Raise your hips until you body is straight, you should look like a flat board Not like a rainbow

  • Pause and lower yourself in control back to the ground

 

Physio Ball Bent Knee Hip Extension (video coming soon)

Video coming soon!

Helpful Tips:

  • Position yourself so your feet are about hips width and on the physio ball

  • Knees at a 90 degree angle through out the movement

  • knees and toes should be pointing in the same direction toward the ceiling

  • The more of your leg on the ball the easier it will be to lift yourself

  • Hips and shoulders are against the floor

  • you should still be able to slip and hand behind your lower back (this is a neutral spine)

  • tighten your core (abs, lats, back muscles all sucking in and stabilizing your spine)

  • Arms out to the side, the wider your hands the easier it is to balance

  • Push on the ball with your legs raising your hips of the ground

  • Raise your hips until you body is straight, you should look like a flat board Not like a rainbow

  • Pause and lower yourself in control back to the ground