PHYSIOBALL SUPINE PROGRESSION: PHASE I

1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118
PHYSIOBALL SUPINE PROGRESSION: PHASE I
BE SURE TO KEEP YOUR BACK IN A PAIN-FREE POSITION WHEN DOING THESE
EXERCISES. PUSHING YOUR LOWER BACK INTO THE MAT MAY HELP THIS.
Do each exercise _____ times a day.
Repeat each exercise ______ times.
Hold each position for ______ seconds.
TRUNK ROTATION
o Lie on your back with both legs straight and your ankles resting on the ball.
o Slowly roll your legs left and right.
o Push your lower back into the mat.
o Tighten your stomach muscles to keep your back from arching.
HIP ANDKNEE FLEXION
o Lie on your back with your ankles on the ball and your legs straight.
o Push your lower back into the mat.
o Slowly bring you knees to your chest, keeping the knees and feet together.
o Slowly return legs to starting position.
*If you have any questions about these guidelines – or the appropriateness of any other activities –
please call Orthopaedic Specialists of North Carolina at (919) 497-0445.

1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118
LOW BRIDGING
o Lie on your back with legs out straight and your ankles on the ball.
o Push your lower back into the mat.
o Slowly raise your buttocks 3-4 inches off the mat.
o Do not arch your low
back.
o Option: Add ____ lb.
weight across your hips.
LOW BRIDGING WITH TRUNK ROTATION
o Lie on your back with your knees straight and ankles resting on the ball.
o Raise your buttocks 3 to 6 inches off the mat.
o While holding your buttocks up off the mat, slowly roll the ball left and right.
o Do not arch your back.
o Do not let your hips drop.
LOW BRIDGING WITH STRAIGHT LEG RAISE
o Lie on your back with your ankles
on the ball.
o Push your lower back into the mat.
o Raise your hips off the floor.
o Lift your leg up 4-6 inches, keeping
the knee straight and without
moving the ball.
o Option: Use ____ lb. cuff weight
on each ankle.
*If you have any questions about these guidelines – or the appropriateness of any other activities –
please call Orthopaedic Specialists of North Carolina at (919) 497-0445.

1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118
HIGH BRIDGING
o Lie on your back with your feet flat on the ball.
o Raise your buttocks up and down slowly keeping your feet steady on the ball.
ABDOMINAL CRUNCH
o Lie on your back with your knees bent and feet flat on the floor.
o Place the ball on top of your thighs.
o Slowly roll the ball up your thighs, using both hands, until you raise your shoulders off
the floor.
*If you have any questions about these guidelines – or the appropriateness of any other activities –
please call Orthopaedic Specialists of North Carolina at (919) 497-0445.