Strengthening Exercises

Biceps Preacher Curls,

Biceps Preacher Curls (1) copy

Biceps Preacher Curls (3) copy

This biceps strengthening exercise you kneeling over a gym ball (Swiss Ball) and holding a light weight. Your back and elbows should be straight. Slowly bend your elbows tightening your biceps. Do a few repetition until you feel comfortable and pain free.
Target Muscles: Biceps

Shoulder Press On Swiss Ball,

Shoulder Press On Swiss Ball copy

Shoulder Press On Swiss Ball4

Begin this exercise holding light weights and sitting on a Swiss Ball. Keeping your back straight and the Swiss Ball still, slowly straighten your elbows and then return to the starting position. Do a few repetitions until is pain free and you are maintaining good control.
Target Muscles: Deltoid

Single arm Shoulder Press On Swiss Ball,

Single arm Shoulder Press On Swiss Ball copy

Single arm Shoulder Press On Swiss Ball1 copy

This strengthening exercise you holding a light weight and sitting on a Swiss ball. Keeping your back straight and the Swiss ball still, slowly straighten your elbow and then return to the starting position. Do a few repetitions until is pain free and you are maintaining good control.
Target Muscles: Deltoid

Rhomboids Pull Backs on Swiss Ball,

Rhomboids Pull Backs on Swiss Ball (1) copy

Rhomboids Pull Backs on Swiss Ball (2) copy

Begin this exercise standing with your knees bent, back straight, hand on a Swiss Ball and holding a light weight. Slowly pull the weight towards your chest, bringing your elbow back and squeezing your shoulder blades together. Do a few repetitions until is pain free and you are maintaining good control.
Target Muscles: Rhomboids

Triceps Kickbacks with Swiss Ball,

Triceps Kickbacks with Swiss Ball (1) copy

Triceps Kickbacks with Swiss Ball (2) copy

Begin this exercise holding a light weight, leaning forward with your back straight and your hand on a Swiss ball or bench. Slowly straighten your elbows tightening the muscles at the back of your arm (triceps). Do a few repetitions until is pain free and you are maintaining good control. Perform on each side.
Target Muscles: Triceps

Dumbbell Press On Swiss Ball,

Dumbbell Press On Swiss Ball (1) copy

Dumbbell Press On Swiss Ball (2) copy

Begin this exercise holding light weights and lying on a Swiss Ball as demonstrated. Keeping your back straight and the Swiss Ball still, slowly straighten your elbows and then return to the starting position. Do a few repetitions until is pain free and you are maintaining good control.
Target Muscles: Shoulder

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Overhead Triceps on Swiss Ball,

Overhead Triceps on Swiss Ball (1) copy

Start this exercise sitting on a Swiss ball and holding a light weight behind your head. Keeping your neck straight and the Swiss ball still, slowly straighten your elbows tightening the muscles at the back of your arm. Do a few repetitions until is pain free and you are maintaining good control. Perform on each side.
Target Muscles: Triceps

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Push-up Stretch,

Push up stretch copy

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Back Extension Over Swiss Ball,

Back Extension Over Swiss Ball (1) copy

Back Extension Over Swiss Ball (2) copy

This strengthening exercises your feet against the wall and a Swiss Ball between your thighs. Keeping your back straight, slowly raise your back, keeping the Swiss ball still. Do a few repetitions until is pain free and you are maintaining good control. Perform on each side.
Target Muscles: Elector Spinae, Multifidus
Related injury: Lower back pain

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Abdominal Crunch on Swiss Ball,

Abdominal Crunch on Swiss Ball (1) copy

Abdominal Crunch on Swiss Ball (2) copy

Start this exercise lying on your back on a Swiss ball with your knees bend and your hands on your heads. Keeping your neck straight and the Swiss ball still, slowly lift your shoulders and trunk off the ball, tightening your abdominals. ). Do a few repetitions until is pain free and you are maintaining good control.
Target Muscles: Rectus Abdominus, Transversus Abdominus
Related injury: Abdominal Strain, Lower back pain

Roll Outs on Swiss Ball,

Roll Outs on Swiss Ball (1) copy

Roll Outs on Swiss Ball (2) copy

Begin this exercise in kneeling with your back straight and your hands or your forearms on the Swiss ball. Slowly roll forward, moving at your knees, keeping your back and arms straight. Slowly return to the start position. ). Do a few repetitions until is pain free and you are maintaining good control.
Target Muscles: Rectus Abdominus, Transversus Abdominus
Related injury: Abdominal Strain, Lower back pain

Side bends over Swiss Ball,

Side bends over Swiss Ball copy

Start this exercise with your feet apart and against a wall or kneel on your left knee and your hip and back resting on the Swiss ball. Slowly Perform a side bend keeping the Swiss ball as still as possible. Do a few repetitions until is pain free and you are maintaining good control.
Target Muscles: Internal Obliques, External Obliques, Quadratus Lumborum
Related injury: Abdominal Strain, Lower back pain

Prone Hold on Swiss Ball,

Prone Hold on Swiss Ball (1) copy

Prone Hold on Swiss Ball (2) copy

Begin this exercise with your feet on the Swiss ball, your hands on the floor, and your back straight. Holt these position as long as possible without any pain and you are keeping a good posture. Ones this is tom easy, try to maintain the same position by lifting one of your leg in the air. Repeat with the other leg.
Target Muscles: Abdominal

Side bend with rotation on Swiss Ball,

Back Extension Over Swiss Ball (1) copy

Side bend with rotation on Swiss Ball copy

Start this exercise with your feet apart and against a wall and your hip and back resting on the Swiss ball. Your chest should be facing to the ground. Slowly perform a side bend, rotating your torso so your chest faces upward, keeping the Swiss ball still as possible. Do a few repetitions until is pain free and you are maintaining good control.
Target Muscles: Abdominal

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Bridging on Swiss Ball,

Bridging on Swiss Ball (1) copy

Bridging on Swiss Ball (2) copy

This strengthening exercise you lying on your back with your feet on the Swiss ball. Keeping The Swiss ball still, slowly lift your bottom pushing through ankles and heels, until your knees, hips and shoulder are in a straight line. Tighten your bottom muscles as you do this and hold 2 second. Then slowly lower back down. Do a few repetition until you feel comfortable and pain free.
Target Muscles: Gluteals

Squats with Swiss Ball,

Squats with Swiss Ball (2) copy

Squats with Swiss Ball (3) copy

This strengthening exercise in standing with your feet shoulder width apart and your feet facing forward. A Swiss ball can be placed between a wall and your lower back to improve your technique. Slowly perform a squat, keeping your back straight. Your knee should be in line with your middle toes and should not move forward past your toes. Do a few repetition until you feel comfortable and pain free.
Target Muscles: Gluteals

Single Leg Squats with Swiss Ball,

Single leg Squat with Swiss Ball (1) copy

Single leg Squat with Swiss Ball (2) copy

Begin this exercise in standing on one leg, with your foot facing forwards and a Swiss Ball positioned between a wall and your lower back. Slowly perform a squat, keeping your back straight. Your knee should not bend beyond right angles and should be in line with your middle toe. Your knee also should not move forward past your toes. Do a few repetition until you feel comfortable and pain free.
Target Muscles: Gluteals

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Double Lean-back Quad Stretch,

Double Lean-back Quad stretch copy

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Hamstring Curl on Swiss Ball Single leg,

Hamstring Curl on Swiss Ball Single leg copy

Begin this exercise lying on your back with a Swiss Ball under your leg and your other leg bent as demonstrated. Keeping your back straight, slowly bend your knee tightening the back of your thigh (hamstrings). Do a few repetitions until is pain free and you are maintaining good control.
Target Muscles: Hamstring

Hamstring Curls on Swiss Ball,

Bridging on Swiss Ball (2) copy

Hamstring Curls on Swiss Ball copy

Begin this exercise lying on your back with a Swiss Ball under your legs as demonstrated. Keeping your back straight, slowly bend your knees tightening the back of your thighs (hamstrings). Then slowly return to the starting position. Do a few repetitions until is pain free and you are maintaining good control. Once this is too easy, the exercise can be progressed by putting your arms across your chest, making it harder to control.
Target Muscles: Hamstring

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