Stability Ball Wiggles

One of the main things that I see with clients is that their hips are locked up.  What I mean by that is that they walk stiff and don’t have movement in their entire pelvic region.  This is the very first thing that I work on with clients, to un-stick their hips and pelvis and get them truly moving the way we are meant to move. You can do some of these exercises standing and is much easier on a stability ball as pictured above.  The size of the ball does matter.  Basically when you sit on the ball your legs should be at a 90 degree angle.  I am 5’4″ and use a 55 cm ball however I have short legs so it all depends on the individual.  Come into the studio if you would like and try out all of my stability balls to figure out which one is for you if you’d like.  The How to:
  1. Sit up straight on your stability ball (make sure your legs are at a 90 degree angle) and start to make big circles with your bottom (your buttox) in one direction breathing deep and steady. I never count repetitions with stretching, only breaths so take three to six breaths in each direction for each of the exercises below.
  2. Then tilt your pelvic forward and backward. Remember to keep your torso quite still as well as your legs, the only thing that should be moving is your pelvis.   Picture your pelvis as a mug of coffee or tea.  Tilt backwards spills the coffee to the back and tilting forward spills the tea to the front.  This image always helps folks “get” this one.
  3. Then tilt your pelvis from side to side again keeping the rest of your body still. It may help if you alternatively lift your heels at the same time.
Now lets have some fun with this:  Sitting up straight on the ball with deep breaths start to spell your name with your bottom wiggling this way and that way.  When you are done with your name continue with your children’s names then perhaps your address or your favorite colors or books.  Make a big game of it and have a ton of fun! With a few weeks of stability ball wiggles, you will have a much happier pelvis and this will definitely help stave off back pain as everything is connected as you already know.  If you would like some help with this and get a personal demonstration, just let me know and we’ll make it happen.