Osteoporosis Hip Exercises • Hip Raises Feet on Ball • Elite • B
Elite Level Position B: Hip Raises On The Ball. As in position A, we're going to roll down through our side, taking the ball with us. Position B builds on position A. So generally, you're going to take a step down, but if you have progressed to your arms being at 90, return them to the 45 to begin your position B. You take your breath in, with your knee caps, toes pointing straight to the ceiling.
You are going to raise your hips just as you did in position A. And now you're going to roll the ball in towards you. As you roll it in towards you, ensure that your driving your weight through your shoulder blades. And you want to get that nice straight line between the shoulder, hip, and knee. Roll back out and down.
Now I did that in slow motion and paused to be able to explain it, but the pace of the exercise would look more like this. Raise to position A, roll in, back out to position A, and down. And just as in position A, the intensity of this exercise can be modified by moving your arms away from your body and eventually doing it with your arms straight up overhead. And so an advanced version would be... And that's it for position B, hip raises on the ball.
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