LSPS06 Lumbar Spine and Hips Strengthening Exercise using a swiss ball

Function:

To strengthen the muscles of the lumbar spine the gluteals (buttocks) and hamstrings muscles. Also helps to strengthen your abdominal oblique muscles and improve core strength.

Method:

Starting Position:

Lie on your back on an exercise mat. Place your lower legs on top of a well-pumped Swiss ball. Open your arms out by your sides to ensure that the upper back remains fixed on the floor.

Action:

Fully inhale then contract the muscles of your abdomen, low back and buttocks and slowly raise your pelvis a few inches off the floor. Hold this position for 5-10 seconds, fully exhale and contract the above muscles further then relax. Repeat this for the prescribed number of times.

Notes:

You can increase the level of difficulty by raising your pelvis higher and then rotate the ball slightly to the left and right. This is more of a strengthening exercise.
Consult your osteopath for more advice.