Back · Balance

Postural Control on Swiss Ball

Postural control on Swiss Ball, 3 sets, 30 seconds hold, focus on core stability

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 30 seconds

Description: Sit on a Swiss Ball with your spine in a neutral position and your pelvis stable. Gently activate your abdominal muscles to stabilize your trunk without moving your pelvis. Maintain this stable position for 30 seconds, without compensations.

Tips: Keep your gaze straight ahead to aid balance, breathe calmly, and focus on the feeling of stability in your lower back. Do not allow your pelvis to tilt or your back to arch.

Progression: Gradually increase the hold duration by 10 seconds when you feel comfortable, or add slight weight shifts to increase difficulty.

At a glance

Goal: Balance
Level: Beginner
Equipment: Swiss Ball
Starting position: Sitting on Swiss Ball, neutral spine, stable pelvis
Clinical goal: Improve stability and motor control of the lumbar trunk
Also known as: Swiss ball stability, Swiss ball balance, Lumbar control on Swiss ball

Precautions

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

severe instability
acute low back pain

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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.