Objectives
- Encourage core, hip and ankle stability
- Encourage optimal postural alignment
Targeted Muscles
- Deep Core Abdominal Musculature
- Hip Stabilizer Musculature
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How to Perform
| 1 | Begin sitting on the ball with upright posture. Pretend as though a string is pulling the back of your head up towards the ceiling. |
| 2 | Inhale, exhale and draw the belly button in gently towards the spine to engage the core. |
| 3 | Slowly lift one knee up while both hips remain parallel with the floor. |
| 4 | Hold, maintaining your breathing. |
| 5 | Repeat on the other leg. |
Alternative Exercise Suggestions for Patients with an ICD
| 1 | No Restrictions |
Common Challenges
- It’s common to loose an aligned posture once the knee is lifted. To avoid this, it’s helpful to be mindful of your posture, your hip position and your core function. If need be, use a mirror to manage your alignment.
- It’s also common to loose balance. It’s important to challenge the stabilizers however not to the point where the body is too wobbly. If it’s challenging to lift the foot without falling over, try holding on to a wall or something solid.
| Load | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| Single leg to lift | 1 | 1 | 30 sec each leg | n/a |