Swiss ball side flexions

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Here we will demonstrate a Swiss ball side flexions strengthening exercise, which is great for strength and mobility in your core.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. Here we will demonstrate a Swiss ball side flexions strengthening exercise, which is great for strength and mobility in your core
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Lie on your side on a swiss ball with your feet wedged against a wall in a wide position for stability.
  5. The ball should be around your hip level.
  6. Next place your hands on your head and slowly side flex down towards the floor with your body.
  7. Try to get further towards the floor over time.
  8. Once at the bottom then reverse direction to the start position and switch sides once completed.
  9. Add resistance with a dumbbell in your hands.
  10. Choose a resistance that is high for strengthening and is low for endurance.
  11. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  12. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  13. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  14. You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able.

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Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).