Procaryote
Back · Motor control

Core Stabilization on SwissBall with Resistance Band

Core stabilization on SwissBall with resistance band, 3 sets, 10 repetitions, 5-second hold

Illustration of the Core Stabilization on SwissBall with Resistance Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 5 seconds

Description: Sit on a SwissBall with a resistance band fixed in front of you. Keep your spine in a neutral position and your pelvis stable, then activate your abdominal muscles to stabilize the trunk while gently pulling on the resistance band. Maintain this stable position without moving the pelvis for 5 seconds.

Tips: Focus on controlling your breathing and avoid compensatory movements or excessive pelvis motion. Keep your gaze straight ahead to help maintain balance.

Progression: Gradually increase the hold duration up to 10 seconds or add slight resistance with a more tensioned band.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
SwissBall, resistance band
Starting position
Seated on SwissBall, neutral spine, stable pelvis
Clinical goal
Improve motor control and lumbar stability
Also known as
lumbar stabilization on ball, trunk exercise with resistance band, balance on SwissBall

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Back

Dissociation of the belts on SwissBallDissociation of the belts on SwissBall, 3 sets, 8 repetitions, controlled thoracic movements Lumbar Postural CorrectionLumbar postural correction, 3 sets, 10 repetitions, hold for 5 seconds Lumbar Stabilization on SwissBall with BouncesLumbar stabilization on SwissBall with bounces, 3 sets, 10 bounces, 30 seconds rest Lumbar stabilization with thoracic opening in sitting positionLumbar stabilization with thoracic opening, 3 sets, 8 repetitions, in sitting position Lunge plank with resistance rotationLunge position plank with resistance rotation, 3 sets, 8 repetitions per side, resistance band held with both hands Pelvic stabilization in prone positionPelvic stabilization in prone position, 3 sets, 10 repetitions, 5-second hold Postural Control on SwissBallPostural control on SwissBall, 3 sets, 8 repetitions, 5-second hold Quadruped Back AlignmentQuadruped back alignment, 3 sets, 8 repetitions, hold 5 seconds

See all back exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.