This exercise is ideal for strengthening the back of the legs (hamstrings), and the buttock muscles. It will also work the abdominals and stabilizing muscles of the ankle and whole leg for that matter, so it is ideal for ankle rehabilitation. Because of its non weight bearing nature, it is quite friendly on the knees, so if you suffer from knee pain; this exercise may be a good option for you
#1 Lie on your back and place one foot on top of the ball and the other leg suspended in the air.
#2 Curl the ball toward you, then press your foot firmly into the ball. Be sure to pause at this step to ensure you really apply downward pressure on the ball.
#3 With the downward force on the ball, raise the lower body off the floor. Pause at the top of the movement for 3 seconds, then lower back down and return to the starting position. Do approximately 10 per leg. Repeat this exercise 3 times and practice it every other day.
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
#1 Lie on your back and place one foot on top of the ball and the other leg suspended in the air.
#2 Curl the ball toward you, then press your foot firmly into the ball. Be sure to pause at this step to ensure you really apply downward pressure on the ball.
#3 With the downward force on the ball, raise the lower body off the floor. Pause at the top of the movement for 3 seconds, then lower back down and return to the starting position. Do approximately 10 per leg. Repeat this exercise 3 times and practice it every other day.
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
