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My Health
Warm-up Tips
Fast Feet
Tennis Doctor

Carl Petersen PT
Martha Sirdevan PT

Circus Ponies
This exercise strengthens and co-ordinates theimage muscles which link the upper extremities and the lower extremities while challenging the core. Make sure that your torso is flat and you have gently pulled in your stomach muscles. Start with assisting your balance with the opposite hand on the ground and progress to only having the ball touch the ground. Start off with 2 sets of 6-10 repetitions and progress as strength and ability allow. Do same side and opposites.

Train the midback muscles to improve posture. Lay over the ball and raise arms up from the side of the ball to horizontal. Keep thumbs in line with ears and forearms horizontal to the ground. Hold for 2 seconds and repeat 10 times.

Lay over the ball and raise arms up from the ground to 45 degrees, hold for 2 seconds and repeat 10 times.

Cool down
Should include some static stretches. Try stretching all muscle groups used in the strength routine. Be sure to key in on those that tend to get short and stiff like the hamstrings, hip flexors, calves and pectoral muscles. Try holding each stretch for 40 seconds and repeat 2-3 times. Some stretches can be done with the physio ball. Use your imagination and the ball as a stretching partner.

You will find that training with a physio ball will also help improve balance and body awareness. The ball provides an unstable base of support. This helps the body to be able to react to unexpected events. By training on an unstable surface, balance reactions and co-ordination are trained at a subconscious level, facilitating these reactions to become automatic. This helps to prevent injury and improve sport performance. Have fun and stay Fit to Play.

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