Ledragomma - English

Rest the abdomen on the Sit Bike Ball, hands on the floor. Move your hands forward until your knees rest on the Sit Bike Ball. Bend your legs to reach a kneeling position on the Sit Bike Ball, move your body weight slightly forward until your arms are perpendicular to the floor; without moving your […]

Starting from a kneeling position, rest the abdomen on the Sit Bike Ball and push yourself forward with your feet until your legs are outstretched. Slip forward and bring your hands to the floor beyond the Sit Bike Ball.
Return to the starting position.

As above slip forward extending your legs and keeping them raised while your […]

Starting from a sitting position move the feet forward with small steps in order to rest the back on the Sit Bike Ball, leaving the arms out and relaxed. From this position extend and bend the legs rolling with the back on the Sit Bike Ball, trying to help balance with the arms.

As above keeping […]

Sitting on the Sit Bike Ball, legs slightly apart, arms out. Lift bent legs alternating, one at a time. Repeat several times. Follow by repeating the exercise keeping the lifted leg raised for approximately 5 seconds.

As above making small circles with the lifted leg extended, first in one direction then in the other.

 
 
Abdominals, thigh flexors, […]

Sitting on the Sit Bike Ball, legs slightly apart, hands on hips. Shift the pelvis sideways with small moves, keeping the torso upright.

As above. Shift the pelvis front and back
As above. Circular movements of the pelvis both clockwise and anti-clockwise.

 
 
Pelvis mobilisation, abdominals, rachis extensors - Basic exercises