Procaryote
Back · Motor control

Postural Control on SwissBall

Postural control on SwissBall, 3 sets, 8 repetitions, 5-second hold

Illustration of the Postural Control on SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Hold: 5 seconds

Description: Sit on a SwissBall with your back straight, feet flat on the ground. Activate your abdominal muscles to stabilize your pelvis and lumbar spine, then maintain this stable position without moving for 5 seconds.

Tips: Keep your spine in a neutral position and avoid compensations such as pelvic tilting or excessive arching. Breathe calmly and focus on trunk stability.

Progression: Once you master the exercise, gradually increase the hold duration up to 10 seconds or perform the movement with eyes closed to increase difficulty.

At a glance

Goal
Motor control
Level
Beginner
Equipment
SwissBall
Starting position
Seated on SwissBall, back straight, feet on the ground
Clinical goal
Improve motor control and lumbar stability
Also known as
lumbar stabilization on ball, balance on SwissBall, trunk control on ball

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

Quadruped Back AlignmentQuadruped back alignment, 3 sets, 8 repetitions, hold 5 seconds Reception of a ball with legs straightReception of a ball with legs straight, 3 sets, 8 repetitions Reception of the stick with bent legsReception of the stick with bent legs, 3 sets, 8 repetitions Reception with a stick with legs straightReception with a stick legs straight, 3 sets, 8 repetitions Reflex Support Work with Blazepod for Core ControlReflex support work with Blazepod, 3 sets, 8 repetitions, focus on core control Seated Stabilization on SwissBallSeated stabilization on SwissBall, 3 sets, 30 seconds, abdominal activation Seated Stabilization on SwissBall with BallSeated stabilization on SwissBall with ball, 3 sets, 10 repetitions, hold 5 seconds Thoracic Proprioception on a RollThoracic proprioception on a foam roller, 3 sets, 8 repetitions, controlled movements

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.