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Carl Petersen PT
Martha Sirdevan PT
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3-D PHYSIO BALL TRAINING, PART 3
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Circus Ponies
This exercise strengthens and co-ordinates the
muscles which link the upper extremities and the lower extremities while challenging the
core. Make sure that your torso is flat and you have gently pulled in your stomach muscles.
Start with assisting your balance with the opposite hand on the ground and progress to only
having the ball touch the ground. Start off with 2 sets of 6-10 repetitions and progress as
strength and ability allow. Do same side and opposites.
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 Batmans
Train the midback muscles to improve posture. Lay over the ball and raise arms up from
the side of the ball to horizontal. Keep thumbs in line with ears and forearms horizontal
to the ground. Hold for 2 seconds and repeat 10 times.
Supermans
Lay over the ball and raise arms up from the ground to 45 degrees, hold for 2 seconds and
repeat 10 times.
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Cool down
Should include some static stretches. Try stretching all muscle groups used in the strength
routine. Be sure to key in on those that tend to get short and stiff like the hamstrings,
hip flexors, calves and pectoral muscles. Try holding each stretch for 40 seconds and
repeat 2-3 times. Some stretches can be done with the physio ball. Use your imagination and
the ball as a stretching partner.
You will find that training with a physio ball will also help improve balance and body
awareness. The ball provides an unstable base of support. This helps the body to be able to
react to unexpected events. By training on an unstable surface, balance reactions and
co-ordination are trained at a subconscious level, facilitating these reactions to become
automatic. This helps to prevent injury and improve sport performance. Have fun and stay
Fit to Play.
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