Featured Exercise of the Month

November 2005 - Hand to Foot Physio Ball Pass

Client Model = Jennifer S.
Age = 27
Jennifer is a top notch graphic designer that spends dozens of hours per week sitting and sedentary at a computer. The positioning of her body required for work results in frequent upper back and shoulder pains, compromised posture with rounded shoulders, weak glutes and weakened postural and core musculature. We spend a lot of time focusing on her posterior chain (back, hamstrings and glutes) to maintain functionality, proper alignment of hips knees and shoulders, and to maintain her upper body strength. For November, Jennifer demonstrates a very challenging core exercise called the Hand to Foot Physio Ball Pass.
 

Starting Position 1 - Start

Position 2 - Pass from hands to feet

Position 3 - Lower feet and hands to floor

The Hand to Foot Physio Ball pass primarily develops hip flexor, adductor, and abdominal strength.

1) Start with a 55-65 cm physioball. Lie on your back on the floor with the ball held overhead. [Position #1]

2) Take a breath as you draw in your abdominals, being sure not to arch your low back as you bring both your shoulders head and arms at top and legs at bottom up to the midline of the body. You will lift the physioball up, passing it from your hands to your feet. Be sure to grab the physioball with a secure grip, squeezing your inner thighs and pressing your feet into the sides of the physioball. Exhale. [Position #2]

3) Take a breath and lower both your feet and upper body towards the floor wth your legs straight. If you abs are strong enough to lower the ball WITHOUT INVOLVING YOUR LOW BACK, then do as instructed. If not, lower your feet to an approximate 45 degree angle from the floor, keeping your knees slightlyl bent. Exhale as you lower your legs and arms. [Position #3]

4) Reverse directions, passing the ball from your feet to your hands. Make sure that you lift your head and shoulders from the floor with each repetition - do not lay lazily on the floor just reaching up with your arms! Each return of the ball to your hands counts as ONE REP.

5) Repeat for three sets of 8-10 reps at a 2-1-2 tempo (2 second decent, hold at bottom for 1 second, 2 seconds back up to the top). If advanced, repeat for 15 reps.

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