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Pelvic Rotation in an 8 Shape on Swiss Ball

Pelvic rotation in an 8 shape on Swiss ball, 3 sets, 10 repetitions

Illustration of the Pelvic Rotation in an 8 Shape on Swiss Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Sit on a Swiss ball with feet flat on the ground. Perform slow pelvic rotations forming an imaginary number 8, mobilizing the lumbar spine.

Tips: Keep your back straight and shoulders relaxed. Perform the movements slowly to effectively feel the mobilization of the lumbar region.

Progression: Gradually increase the number of repetitions per set up to 15 as the exercise becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
gym_ball
Starting position
Sitting upright on a Swiss ball with feet flat on the floor, shoulder-width apart, and hands resting on the thighs.
Clinical goal
To improve lumbar spine mobility, proprioception, and activate deep core stabilizing muscles.
Also known as
Pelvic Figure 8 on Swiss Ball, Swiss Ball Pelvic Circles, Gym Ball Figure 8s

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.