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Back · Motor control

Seated Stabilization on SwissBall with Ball

Seated stabilization on SwissBall with ball, 3 sets, 10 repetitions, hold 5 seconds

Illustration of the Seated Stabilization on SwissBall with Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 5 seconds

Description: Sit on a SwissBall with your back straight and pelvis stable. Hold a small ball in front of you, gently activate your abdominal muscles to stabilize your trunk without moving your pelvis. Maintain this stable position for 5 seconds before slowly releasing.

Tips: Keep the spine in a neutral position and avoid tilting the pelvis. Breathe calmly and focus on trunk control.

Progression: Gradually increase the hold duration up to 10 seconds as the exercise becomes easier.

At a glance

Goal
Motor control
Level
Beginner
Equipment
SwissBall, small ball
Starting position
Seated on SwissBall, back straight, pelvis stable
Clinical goal
Improve motor control and lumbar stability
Also known as
stabilization on SwissBall, seated balance with ball, lumbar control on SwissBall

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.