Libby's top 12 functional ball exercises

Tips to make the most of your workout time:

• Start WITH balance and gradually add more stability challenges, for example:

            *using the floor, wall or assistance for added support vs. no support

            *wide vs. narrow base of support

            *short range of motion vs. larger range of motion

            *bilateral (2 hands/legs) vs. unilateral support (1 hand or leg)

• Work the back of the body -- hamstrings and back
• Do functional movements that support everyday life
• Do integrated exercises -- vary and combine exercises and plane of movement
• Exhale with exertion -- breathe out on the toughest part of any exercise

Have a ball!

Rear Deltoid Raise – side lying

• Lean on your left side pressed against the exercise ball, back and legs extended and hold a dumbbell with your right hand, arms extended.
• Keeping the angle in your elbow still raise the dumbbell out and up and slowly lower it back after a short pause.
• Breathe out while raising the arm and breathe in while returning to starting position.

Ball Scapular Protraction

• Lie prone with your hands on top of the exercise ball, back and legs extended.
• Push yourself up by only moving your shoulder blades away from each other and allow them to slowly return after a short pause.
• Breathe out while pressing away and breathe in while returning to starting position.

Ball Shoulder Rotation

• Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells out to your sides with elbows at 90 degrees angles.
• Keeping the angles in your elbows still throughout roll the dumbbells up until your forearms are parallel to the floor.
• Breathe out while rolling up and breathe in while returning to starting position.

Ball Squat -- side single leg

• Crouch on one leg with your side pressed against the exercise ball, itself against the wall with your knee at a 90 degree angle.
• Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
• Breathe out while raising yourself up and breathe in while returning to starting position.