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Back · Motor control

Lumbar Stabilization on SwissBall with Bounces

Lumbar stabilization on SwissBall with bounces, 3 sets, 10 bounces, 30 seconds rest

Illustration of the Lumbar Stabilization on SwissBall with Bounces exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 bounces

Rest: 30 seconds between each set

Description: Sit on a SwissBall with your back straight and pelvis stable in a neutral position. Activate your abdominal muscles to stabilize your trunk, then perform small controlled bounces on the ball without losing pelvis and lumbar spine stability. Maintain trunk control throughout the exercise without compensating with other movements.

Tips: Keep your gaze straight ahead to help maintain balance, breathe regularly, and avoid arching your back. Focus on pelvis stability and abdominal contraction.

Progression: Gradually increase the number of bounces per set or reduce rest time as you become comfortable with the exercise.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
SwissBall
Starting position
Seated on SwissBall, back straight, pelvis in neutral position
Clinical goal
Improve motor control and lumbar stability
Also known as
lumbar stabilization on SwissBall, bounces on SwissBall, lumbar balance on ball

Precautions

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

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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.